Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Baked Red Potatoes	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	30% 870kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.47% 2.4g	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	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	28.5% 37g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	41% 23g	37% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	62.3% 0.81mg	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	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	140% 126mg	178% 160mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	9% 90mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	23.3% 0.21mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	62% 1.43mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Water Convolvulus per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Boiled Water Convolvulus:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Vitamin B1, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 260 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Baked Whole Red Potatoes as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Boiled Water Convolvulus:

• 1 kilogram of Baked Red Potatoes has 8.3 times more Copper, 1.2 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 6 times more Calcium, 1.9 times more Iron and 10.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Water Convolvulus contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Boiled Water Convolvulus lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 4.4 times more Energy and 5.3 times more Carbohydrate than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 5.3 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Water Convolvulus offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Water Convolvulus provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Omega 6 in one kilogram.