Comparing Nutrients in 1 kilogram Nectarines VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Nectarines	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15% 440kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	6.53% 1.1g	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	81% 106g	151% 196g	130g per day for Men 19-50 years
Sugars	109% 79g	19.7% 14.3g	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	19% 13.7g	6.07% 4.4g	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	% 15.7g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 48.7g	% 4.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	19% 10.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	19% 170μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	163% 2.12mg	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	12.5% 50μg	67.5% 270μg	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	60% 54mg	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	51.3% 7.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6% 60mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	193% 1.74mg	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	35% 2.8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	75.2% 1.73mg	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	37% 260mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.7% 876g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nectarines vs Baked Red Potatoes:

• Raw Nectarines have 17 times more Vitamin A and 9.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 8.5 times more Vitamin B6, 5.4 times more Vitamin B9, 2.3 times more Vitamin C and 1.3 times more Vitamin K than Raw Nectarines.
• Both Raw Nectarines as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Nectarines vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 2 times more Copper, 2.5 times more Iron, 3.1 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium and 2.4 times more Zinc than Raw Nectarines.
• Both Raw Nectarines and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.
• Both Raw Nectarines as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Nectarines have 5.5 times more Sugars and 3.1 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Energy, 1.9 times more Carbohydrate and 2.2 times more Protein than Raw Nectarines.
• Both Raw Nectarines and Baked Whole Red Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Nectarines as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.