Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	30% 870kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	18.5% 24g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	14.8% 10.7g	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	7.6% 5.5g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	26.3% 10g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	27% 0.35mg	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	20% 80μg	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	144% 130mg	25.6% 23mg	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	0.67% 0.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	5% 50mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	7.53% 301μg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	27% 0.62mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	539% 8090mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	21% 770g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Dill Pickled Cucumber per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Dill Pickled Cucumber 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 Dill Pickled Cucumber:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2.4 times more Vitamin B1, 13.2 times more Vitamin B3, 2.6 times more Vitamin B5, 8.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.7 times more Vitamin C than Dill Pickled Cucumber.
• While 1 kg of Dill Pickled Cucumber contains 2.9 times more Vitamin B2 and 7.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• 1 kilogram of Dill Pickled Cucumber have insufficient amounts of Vitamin B3
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Dill Pickled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Dill Pickled Cucumber:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 6.7 times more Copper, 3.1 times more Magnesium, 2.2 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium and 3 times more Zinc than Dill Pickled Cucumber.
• While 1 kg of Dill Pickled Cucumber contains 11.4 times more Calcium and 202.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Dill Pickled Cucumber contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• 1 kilogram of Dill Pickled Cucumber lack sufficient amounts of Magnesium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Dill Pickled Cucumber lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 7.3 times more Energy, 8.4 times more Carbohydrate, 1.8 times more Fiber and 3.7 times more Protein than Dill Pickled Cucumber.
• While 1 kg of Dill Pickled Cucumber contains 7 times more Omega 3 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• 1 kilogram of Dill Pickled Cucumber provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Dill Pickled Cucumber provide inadequate amounts of Omega 6 in one kilogram.