Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Figs

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Figs	4%	3%	93%

Macro Nutrients

	Baked Potato Flesh	Figs	Recommended Dietary Allowance
Energy	32% 930kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	148% 192g	130g per day for Men 19-50 years
Sugars	23.4% 17g	224% 163g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	35% 19.6g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Figs	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	87% 1.13mg	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	15% 60μg	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	22.2% 20mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Figs	Recommended Dietary Allowance
Calcium	5% 50mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	77.8% 0.7mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	55.7% 1.28mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21.4% 791g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Figs per 1 kg

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

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

• 1 kilogram of Baked Potato Flesh has 1.8 times more Vitamin B1, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.4 times more Vitamin C than Figs.
• While 1 kg of Raw Figs contains 2.4 times more Vitamin B2 and 15.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 1 kilogram of Figs have insufficient amounts of Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Figs:

• 1 kilogram of Baked Potato Flesh has 3.1 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Figs.
• While 1 kg of Raw Figs contains 7 times more Calcium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Figs contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 kilogram of Figs lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.3 times more Energy and 2.6 times more Protein than Figs.
• While 1 kg of Raw Figs contains 9.6 times more Sugars and 1.9 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Figs offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Figs provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.