Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Grapefruit	7%	3%	90%

Macro Nutrients

	Baked Potato Flesh	Grapefruit	Recommended Dietary Allowance
Energy	32% 930kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	62% 80.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	96% 69.8g	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	29% 11g	38g per day for Men 19-50 years
Protein	35% 19.6g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	56.6% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	32.3% 0.42mg	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	25% 100μg	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	382% 344mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Grapefruit	Recommended Dietary Allowance
Calcium	5% 50mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	52.2% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	5.2% 0.12mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.6% 909g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Grapefruit per 1 kg

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

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

• 1 kilogram of Baked Potato Flesh has 2.9 times more Vitamin B1, 5.6 times more Vitamin B3, 2 times more Vitamin B5 and 7.2 times more Vitamin B6 than Grapefruit.
• While 1 kg of Raw Grapefruit contains more Vitamin A and 2.7 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Grapefruit provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A
• 1 kilogram of Grapefruit have insufficient amounts of Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Raw Grapefruit have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Baked Potato Flesh has 4.6 times more Copper, 3.9 times more Iron, 3.1 times more Magnesium, 13.4 times more Manganese, 6.3 times more Phosphorus, 2.8 times more Potassium and 4.1 times more Zinc than Grapefruit.
• Both Baked Potato Flesh and Grapefruit contain similar levels of Water per one kilogram.
• 1 kilogram of Grapefruit lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Grapefruit lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 2.9 times more Energy, 2.7 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Grapefruit.
• While 1 kg of Raw Grapefruit contains 4.1 times more Sugars than Baked Potatoes Flesh no Salt.
• 1 kilogram of Grapefruit provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Grapefruit provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.