Comparing Nutrients in 1 kilogram Boiled Potherb Jute VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Potherb Jute	Baked White Potatoes	Recommended Dietary Allowance
Energy	12.8% 370kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	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	56% 73g	162% 211g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	288% 2590μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	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	260% 1040μg	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	367% 330mg	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	46.7% 7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Baked White Potatoes	Recommended Dietary Allowance
Calcium	211% 2110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	393% 31.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	103% 720mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.6% 872g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Potherb Jute vs Baked White Potatoes:

• Boiled and Drained Potherb Jute has 259 times more Vitamin A, 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 2.6 times more Vitamin C, 17.5 times more Vitamin E and 40 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3 and 5.3 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Potherb Jute vs Baked White Potatoes:

• Boiled and Drained Potherb Jute has 21.1 times more Calcium, 2 times more Copper, 4.9 times more Iron, 2.3 times more Magnesium, 1.8 times more Selenium and 2.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Manganese than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Baked Whole White Potatoes have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Potherb Jute has 1.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Energy, 2.9 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Potherb Jute as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.