Comparing Nutrients in 1 kilogram Clementines VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Energy	16.2% 470kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	151% 196g	130g per day for Men 19-50 years
Sugars	127% 92g	19.7% 14.3g	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	22.6% 16.4g	6.07% 4.4g	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	% 16g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 4.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	15% 8.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	163% 2.12mg	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	60% 240μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	542% 488mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	30% 300mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	193% 1.74mg	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	17.5% 1.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	75.2% 1.73mg	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	30% 210mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.4% 866g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Clementines vs Baked Red Potatoes:

• Raw Clementines have 3.9 times more Vitamin C and 2.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Raw Clementines as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Clementines vs Baked Red Potatoes:

• Raw Clementines have 3.3 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 5 times more Iron, 2.8 times more Magnesium, 7.5 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium and 6.7 times more Zinc than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Clementines have 6.4 times more Sugars and 3.7 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.6 times more Carbohydrate and 2.7 times more Protein than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Clementines as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.