Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	30% 870kcal	183% 5310kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	261% 83.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	683% 116g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	491% 638g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	12.7% 9.2g	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	% 9.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	92% 35g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	40.7% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.7% 690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	354% 4.6mg	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	87.5% 350μg	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	357% 321mg	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	336% 50.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	238% 286μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	5% 50mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	220% 1.98mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	120% 2.76mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	231% 7860mg	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	135% 2020mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 770g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, plantain chips, salted per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Snacks, plantain chips, salted 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 Snacks, plantain chips, salted:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Snacks, plantain chips, salted.
• While 1 kg of Snacks, plantain chips, salted contains more Vitamin A, 2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, 2.5 times more Vitamin C, 504 times more Vitamin E and 13 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 A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Snacks, plantain chips, salted:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 36.8 times more Water than Snacks, plantain chips, salted.
• While 1 kg of Snacks, plantain chips, salted contains 3.1 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 50.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, plantain chips, salted contain similar levels of Copper and Zinc per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, plantain chips, salted contains 6.1 times more Energy, 295.9 times more Fat, 320.7 times more Saturated Fat, 7.8 times more Omega 3, 363 times more Omega 6, 3.2 times more Carbohydrate and 1.9 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, plantain chips, salted offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6