Comparing Nutrients in 1 kilogram Cherimoya VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Energy	26% 750kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	162% 211g	130g per day for Men 19-50 years
Sugars	178% 129g	21% 15.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	86.6% 62.8g	4.97% 3.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 59.3g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 4g	g per day for Men 19-50 years
Fiber	79% 30g	55.3% 21g	38g per day for Men 19-50 years
Protein	28% 15.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.8% 2.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21.5% 794g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cherimoya vs Baked White Potatoes:

• Raw Cherimoya has 2.1 times more Vitamin B1, 3 times more Vitamin B2, 1.2 times more Vitamin B6 and 6.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Raw Cherimoya as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cherimoya vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.8 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cherimoya has 10.6 times more Omega 3, 8.4 times more Sugars, 17.4 times more Fructose and 1.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Protein than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Cherimoya as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.