Comparing Nutrients in 1 kilogram Baked White Potatoes VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Baked White Potatoes	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	31.7% 920kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	23.2% 30g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	37.5% 21g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	129% 1160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	135% 1.76mg	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	95% 380μg	443% 1770μg	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	15.6% 14mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2917% 3500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	10% 100mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	152% 1.37mg	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	80% 6.4mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	410% 9.43mg	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	107% 750mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	167% 5670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	78.7% 1180mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.7% 914g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Garland Chrysanthemum:

• Baked Whole White Potatoes have 2.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 9 times more Vitamin C than Raw Garland Chrysanthemum.
• While Raw Garland Chrysanthemum contains 116 times more Vitamin A, 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.7 times more Vitamin B9 and 129.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Garland Chrysanthemum have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Garland Chrysanthemum:

• Baked Whole White Potatoes have 1.4 times more Phosphorus than Raw Garland Chrysanthemum.
• While Raw Garland Chrysanthemum contains 11.7 times more Calcium, 3.6 times more Iron, 5 times more Manganese, 16.9 times more Sodium and 2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Garland Chrysanthemum have similar amounts of Copper, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.8 times more Energy and 7 times more Carbohydrate than Raw Garland Chrysanthemum.
• While Raw Garland Chrysanthemum contains 1.4 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Garland Chrysanthemum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.