Comparing Nutrients in 1 kilogram Muscadine Grapes VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Muscadine Grapes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	19.7% 570kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	54% 39.2g	NA	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	% 36.7g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	103% 39g	39.5% 15g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	232% 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	5% 20μg	22.5% 90μg	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	72.2% 65mg	142% 128mg	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	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	37% 370mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	239% 2.15mg	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	32.5% 2.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	858% 19.7mg	70% 1.6mg	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	34.3% 240mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22.8% 843g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Muscadine Grapes VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Muscadine Grapes versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Muscadine Grapes vs Baked Potato Flesh:

• 1 kilogram of Muscadine Grapes has 71.4 times more Vitamin B2 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.5 times more Vitamin B9 and 2 times more Vitamin C than Raw Muscadine Grapes.
• 1 kilogram of Muscadine Grapes have insufficient amounts of Vitamin B9
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Muscadine Grapes as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Muscadine Grapes vs Baked Potato Flesh:

• 1 kilogram of Muscadine Grapes has 7.4 times more Calcium and 12.3 times more Manganese than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.8 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Raw Muscadine Grapes.
• Both Muscadine Grapes and Baked Potato Flesh contain similar levels of Water per one kilogram.
• 1 kilogram of Muscadine Grapes lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muscadine Grapes has 2.6 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Protein than Raw Muscadine Grapes.
• 1 kilogram of Muscadine Grapes provide inadequate amounts of Energy and Protein