Comparing Nutrients in 1 kilogram Durian VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Durian	Baked White Potatoes	Recommended Dietary Allowance
Energy	50.7% 1470kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.3g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	100% 38g	55.3% 21g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Durian	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	312% 3.74mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	90% 360μg	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	219% 197mg	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	NA	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

	Durian	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	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	53.8% 4.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	55.7% 390mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	17.6% 650g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raw or Frozen Durian has 7.8 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.6 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Raw or Frozen Durian 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 Durian vs Baked White Potatoes:

• Raw or Frozen Durian has 1.6 times more Copper and 1.7 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Calcium, 1.5 times more Iron and 1.9 times more Phosphorus than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Baked Whole White Potatoes have similar amounts of Magnesium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw or Frozen Durian has 1.6 times more Energy, 35.5 times more Fat, 1.3 times more Carbohydrate and 1.8 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Protein than Raw or Frozen Durian.
• Both Raw or Frozen Durian as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.