Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	30% 870kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	88.6% 115g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	129% 94g	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	4% 2.9g	21.4% 15.5g	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	% 3.4g	% 16.4g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 61.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	0% 0g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	13% 0.17mg	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	25% 100μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	144% 130mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	5% 50mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	2.22% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	4.35% 0.1mg	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	63% 440mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	21% 770g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS As Served In Restaurant Horchata per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs As Served In Restaurant Horchata:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has more Vitamin B1, 30.6 times more Vitamin B3, more Vitamin B5 and 17.6 times more Vitamin B6 than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs As Served In Restaurant Horchata:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 94 times more Copper, 31 times more Iron, 7.3 times more Magnesium, 13.8 times more Manganese, 2.9 times more Phosphorus, 11.1 times more Potassium and 5 times more Zinc than As Served In Restaurant Horchata.
• Both Boiled Potato Flesh, Cooked In Skin and As Served In Restaurant Horchata contain similar levels of Water per one kilogram.
• 1 kilogram of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as As Served In Restaurant Horchata lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.6 times more Energy, 1.7 times more Carbohydrate, more Fiber and 3.9 times more Protein than As Served In Restaurant Horchata.
• While 1 kg of As Served In Restaurant Horchata contains 10.3 times more Sugars and 5.3 times more Fructose than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein