Comparing Nutrients in 1 kilogram White Grapefruit VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	White Grapefruit	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	11.4% 330kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	155% 201g	130g per day for Men 19-50 years
Sugars	101% 73g	12.6% 9.1g	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% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	29% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	230% 3mg	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	25% 100μg	25% 100μg	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	370% 333mg	144% 130mg	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	8.67% 1.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	12% 120mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	7.5% 0.6mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	60% 1.38mg	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	11.4% 80mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.5% 905g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of White Grapefruit versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Grapefruit vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of White Grapefruit has 2.6 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.9 times more Vitamin B1, 5.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 7 times more Vitamin B6 than Raw White Grapefruit.
• Both White Grapefruit and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of White Grapefruit have insufficient amounts of Vitamin B3
• Both Raw White Grapefruit as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for White Grapefruit vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of White Grapefruit has 4.7 times more Selenium than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.8 times more Copper, 5.2 times more Iron, 2.4 times more Magnesium, 10.6 times more Manganese, 5.5 times more Phosphorus, 2.6 times more Potassium and 4.3 times more Zinc than Raw White Grapefruit.
• Both White Grapefruit and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per one kilogram.
• 1 kilogram of White Grapefruit lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Raw White Grapefruit as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Grapefruit has 8 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.6 times more Energy, 2.4 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Raw White Grapefruit.
• 1 kilogram of White Grapefruit provide inadequate amounts of Energy and Protein
• Both Raw White Grapefruit as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.