Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Baked Potato Flesh	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	32% 930kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	63% 24g	38g per day for Men 19-50 years
Protein	35% 19.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	17% 0.22mg	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	98% 390μg	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	87.8% 79mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	5% 50mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	148% 1.33mg	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	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	606% 14mg	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	93% 650mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Hearts Of Palm per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Canned Hearts Of Palm:

• 1 kilogram of Baked Potato Flesh has 9.5 times more Vitamin B1, 3.2 times more Vitamin B3, 4.4 times more Vitamin B5, 13.7 times more Vitamin B6 and 1.6 times more Vitamin C than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 2.7 times more Vitamin B2 and 4.3 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Baked Potatoes Flesh no Salt as well as Canned Hearts Of Palm 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 Hearts Of Palm:

• 1 kilogram of Baked Potato Flesh has 1.6 times more Copper and 2.2 times more Potassium than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 11.6 times more Calcium, 8.9 times more Iron, 1.5 times more Magnesium, 8.7 times more Manganese, 1.3 times more Phosphorus, 85.2 times more Sodium and 4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Hearts Of Palm contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Canned Hearts Of Palm lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 3.3 times more Energy and 4.7 times more Carbohydrate than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 1.6 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Canned Hearts Of Palm provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Canned Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.