Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Capers	26%	21%	53%

Macro Nutrients

	Baked Potato Flesh	Canned Capers	Recommended Dietary Allowance
Energy	32% 930kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	37.6% 49g	130g per day for Men 19-50 years
Sugars	23.4% 17g	5.66% 4.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	84.2% 32g	38g per day for Men 19-50 years
Protein	35% 19.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Capers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	40.8% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	17.7% 0.23mg	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	22.5% 90μg	57.5% 230μg	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	142% 128mg	47.8% 43mg	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	2.67% 0.4mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	205% 246μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Capers	Recommended Dietary Allowance
Calcium	5% 50mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	416% 3.74mg	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	43.8% 3.5mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	34% 0.78mg	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	71.4% 500mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1565% 23480mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22.7% 839g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Capers per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Canned Capers:

• 1 kilogram of Baked Potato Flesh has 5.8 times more Vitamin B1, 2.1 times more Vitamin B3, 20.6 times more Vitamin B5, 13.1 times more Vitamin B6 and 3 times more Vitamin C than Canned Capers.
• While 1 kg of Canned Capers contains 6.6 times more Vitamin B2, 2.6 times more Vitamin B9, 22 times more Vitamin E and 82 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Baked Potatoes Flesh no Salt as well as Canned Capers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Canned Capers:

• 1 kilogram of Baked Potato Flesh has 2.1 times more Manganese, 5 times more Phosphorus and 9.8 times more Potassium than Canned Capers.
• While 1 kg of Canned Capers contains 8 times more Calcium, 1.7 times more Copper, 4.8 times more Iron, 1.3 times more Magnesium, 4 times more Selenium and 469.6 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Capers contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 4 times more Energy, 4.4 times more Carbohydrate and 4.1 times more Sugars than Canned Capers.
• While 1 kg of Canned Capers contains 18.3 times more Omega 3 and 2.1 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Capers offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 kilogram of Canned Capers provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Canned Capers provide inadequate amounts of Omega 6 in one kilogram.