Comparing Nutrients in 1 kilogram Green Kiwifruit VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Green Kiwifruit	Baked Potato Flesh	Recommended Dietary Allowance
Energy	21% 610kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	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	113% 147g	166% 216g	130g per day for Men 19-50 years
Sugars	124% 90g	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	60% 43.5g	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	79% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	62.5% 250μg	22.5% 90μg	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	1030% 927mg	142% 128mg	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	97% 14.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	34% 340mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	38.8% 3.1mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	48.6% 340mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22.5% 831g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Kiwifruit 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 Green Kiwifruit vs Baked Potato Flesh:

• 1 kilogram of Green Kiwifruit has 2.8 times more Vitamin B9, 7.2 times more Vitamin C, 36.5 times more Vitamin E and 134.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.9 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B5 and 4.8 times more Vitamin B6 than Raw Green Kiwifruit.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Kiwifruit vs Baked Potato Flesh:

• 1 kilogram of Green Kiwifruit has 6.8 times more Calcium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Baked Potato Flesh contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Green Kiwifruit lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Green Kiwifruit as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Kiwifruit has 4.2 times more Omega 3, 5.3 times more Sugars and 2 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.5 times more Energy, 1.5 times more Carbohydrate and 1.7 times more Protein than Raw Green Kiwifruit.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Green Kiwifruit as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.