Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Tangerines	5%	5%	90%

Macro Nutrients

	Baked Red Potatoes	Tangerines	Recommended Dietary Allowance
Energy	30% 870kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	103% 133g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	146% 106g	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	33% 24g	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	% 21.3g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 60.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	41% 23g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Tangerines	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	60% 0.78mg	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	297% 267mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Tangerines	Recommended Dietary Allowance
Calcium	9% 90mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	46.7% 0.42mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	17% 0.39mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23% 852g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Tangerines per 1 kg

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

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

• 1 kilogram of Baked Red Potatoes has 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Tangerines.
• While 1 kg of Raw Tangerines contains 34 times more Vitamin A and 2.1 times more Vitamin C than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A
• 1 kilogram of Tangerines have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Tangerines:

• 1 kilogram of Baked Red Potatoes has 4.1 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium and 5.7 times more Zinc than Tangerines.
• While 1 kg of Raw Tangerines contains 4.1 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Tangerines contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Tangerines lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Protein than Tangerines.
• While 1 kg of Raw Tangerines contains 7.4 times more Sugars and 5.5 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Tangerines offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tangerines provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Raw Tangerines provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.