Comparing Nutrients in 1 kilogram Baked White Potatoes VS Durian

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Durian	4%	30%	66%

Macro Nutrients

	Baked White Potatoes	Durian	Recommended Dietary Allowance
Energy	31.7% 920kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	55% 53.3g	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	208% 271g	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	100% 38g	38g per day for Men 19-50 years
Protein	37.5% 21g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Durian	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	312% 3.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	243% 3.16mg	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	90% 360μg	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	219% 197mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Durian	Recommended Dietary Allowance
Calcium	10% 100mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	230% 2.07mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	141% 3.25mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	128% 4360mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17.6% 650g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 7.8 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.6 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw or Frozen Durian have similar amounts of Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw or Frozen Durian have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Durian:

• Baked Whole White Potatoes have 1.7 times more Calcium, 1.5 times more Iron, 1.9 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 1.6 times more Copper and 1.7 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw or Frozen Durian have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.4 times more Protein than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 1.6 times more Energy, 35.5 times more Fat, 1.3 times more Carbohydrate and 1.8 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw or Frozen Durian have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.