Comparing Nutrients in 1 kilogram Coconut Water VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Coconut Water	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.55% 190kcal	30% 870kcal	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	5.5% 1.76g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	28.5% 37g	151% 196g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	29% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	13% 7.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	7.5% 30μg	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	26.7% 24mg	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	0% 0mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	36.3% 2.9mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	28.6% 200mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1050mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.7% 950g	20.7% 767g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, 19.9 times more Vitamin B3, 7.9 times more Vitamin B5, 6.6 times more Vitamin B6, 9 times more Vitamin B9, 5.3 times more Vitamin C and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Coconut Water (liquid From Coconuts) as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Coconut Water vs Baked Red Potatoes:

• Coconut Water (liquid From Coconuts) have 2.7 times more Calcium, 8.8 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.4 times more Copper, 2.4 times more Iron, 3.6 times more Phosphorus, 2.2 times more Potassium and 4 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Baked Whole Red Potatoes have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Coconut Water (liquid From Coconuts) have 1.8 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.6 times more Energy, 5.3 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.