Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Watercress	60%	6%	34%

Macro Nutrients

	Baked Potato Flesh	Watercress	Recommended Dietary Allowance
Energy	32% 930kcal	3.8% 110kcal	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	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	9.92% 13g	130g per day for Men 19-50 years
Sugars	23.4% 17g	2.76% 2g	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	13% 5g	38g per day for Men 19-50 years
Protein	35% 19.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	178% 1600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	99% 1.3mg	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	22.5% 90μg	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	478% 430mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2083% 2500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Watercress	Recommended Dietary Allowance
Calcium	5% 50mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	85.6% 0.77mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	106% 2.44mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	97% 3300mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25.7% 951g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Watercress per 1 kg

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

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

• 1 kilogram of Baked Potato Flesh has 7 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Watercress.
• While 1 kg of Raw Watercress contains more Vitamin A, 5.7 times more Vitamin B2, 3.4 times more Vitamin C, 25 times more Vitamin E and 833.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Watercress provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Watercress have insufficient amounts of Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Flesh has 2.8 times more Copper, 1.8 times more Iron and 2.6 times more Zinc than Watercress.
• While 1 kg of Raw Watercress contains 24 times more Calcium, 1.5 times more Manganese, 8.2 times more Sodium and 1.3 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Watercress contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 kilogram of Watercress lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Watercress lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 8.5 times more Energy, 16.7 times more Carbohydrate, 8.5 times more Sugars and 3 times more Fiber than Watercress.
• Both Baked Potato Flesh and Watercress offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Baked Potatoes Flesh no Salt as well as Raw Watercress provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.