Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Baked Potato Flesh	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	32% 930kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	487% 634g	130g per day for Men 19-50 years
Sugars	23.4% 17g	515% 373g	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	629% 239g	38g per day for Men 19-50 years
Protein	35% 19.6g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dried Oriental Radishes	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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	370% 18.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	475% 6.18mg	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	738% 2950μg	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	0% 0mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	5% 50mg	629% 6290mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	1812% 16.3mg	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	841% 67.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	234% 5.4mg	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	291% 2040mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	1028% 34940mg	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	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	5.3% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Dried Oriental Radishes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Dried Oriental Radishes:

• 1 kilogram of Baked Potato Flesh has more Vitamin C than Dried Oriental Radishes.
• While 1 kg of Dried Oriental Radishes contains 2.6 times more Vitamin B1, 32.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B6, 32.8 times more Vitamin B9 and 15 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 Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Dried Oriental Radishes 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 Dried Oriental Radishes:

• 1 kilogram of Baked Potato Flesh has 3.8 times more Water than Dried Oriental Radishes.
• While 1 kg of Dried Oriental Radishes contains 125.8 times more Calcium, 7.6 times more Copper, 19.2 times more Iron, 6.8 times more Magnesium, 3.3 times more Manganese, 4.1 times more Phosphorus, 8.9 times more Potassium, 55.6 times more Sodium and 7.3 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Dried Oriental Radishes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Oriental Radishes contains 2.9 times more Energy, 20.6 times more Omega 3, 2.9 times more Carbohydrate, 22 times more Sugars, 15.9 times more Fiber and 4 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in one kilogram.