Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Baked Red Potatoes	Coconut Milk	Recommended Dietary Allowance
Energy	30% 870kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	661% 211g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	46% 33.4g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	41% 23g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Coconut Milk	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	25.4% 0.33mg	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	67.5% 270μg	40% 160μg	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	140% 126mg	31% 28mg	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	5.33% 0.8mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Coconut Milk	Recommended Dietary Allowance
Calcium	9% 90mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	296% 2.66mg	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	87.5% 7mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	398% 9.16mg	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	103% 720mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	NA	113% 62μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	18.3% 676g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Coconut Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Coconut Milk:

• 1 kilogram of Baked Red Potatoes has 2.8 times more Vitamin B1, more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 6.4 times more Vitamin B6, 1.7 times more Vitamin B9, 4.5 times more Vitamin C and 28 times more Vitamin K than Coconut Milk.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Whole Red Potatoes as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Coconut Milk:

• 1 kilogram of Baked Red Potatoes has 2.1 times more Potassium than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 1.5 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 5.3 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Coconut Milk lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 3.5 times more Carbohydrate than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 2.6 times more Energy, 158.9 times more Fat, 528.5 times more Saturated Fat and 2.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Coconut Milk offer comparable quantities of Fiber and Protein per one kilogram.
• Both Baked Whole Red Potatoes as well as Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.