Comparing Nutrients in 1 kilogram Baked White Potatoes VS Muscadine Grapes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Muscadine Grapes	5%	7%	88%

Macro Nutrients

	Baked White Potatoes	Muscadine Grapes	Recommended Dietary Allowance
Energy	31.7% 920kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.85% 4.7g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	107% 139g	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	54% 39.2g	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	% 36.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 5.7g	g per day for Men 19-50 years
Fiber	55.3% 21g	103% 39g	38g per day for Men 19-50 years
Protein	37.5% 21g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Muscadine Grapes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	NA	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	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	72.2% 65mg	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	Muscadine Grapes	Recommended Dietary Allowance
Calcium	10% 100mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	132% 1.2mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	858% 19.7mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	59.7% 2030mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Muscadine Grapes per 1 kg

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

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

• 1 kilogram of Baked White Potatoes has 19 times more Vitamin B9 and 1.9 times more Vitamin C than Muscadine Grapes.
• While 1 kg of Raw Muscadine Grapes contains 34.9 times more Vitamin B2 than Baked Whole White Potatoes.
• 1 kilogram of Muscadine Grapes have insufficient amounts of Vitamin B9
• Both Baked Whole White Potatoes as well as Raw Muscadine Grapes have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Muscadine Grapes:

• 1 kilogram of Baked White Potatoes has 2.5 times more Iron, 1.9 times more Magnesium, 3.1 times more Phosphorus, 2.7 times more Potassium and 3.2 times more Zinc than Muscadine Grapes.
• While 1 kg of Raw Muscadine Grapes contains 3.7 times more Calcium and 10.4 times more Manganese than Baked Whole White Potatoes.
• Both Baked White Potatoes and Muscadine Grapes contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Muscadine Grapes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 1.6 times more Energy, 1.5 times more Carbohydrate and 2.6 times more Protein than Muscadine Grapes.
• While 1 kg of Raw Muscadine Grapes contains 10.9 times more Fructose and 1.9 times more Fiber than Baked Whole White Potatoes.
• 1 kilogram of Muscadine Grapes provide inadequate amounts of Energy and Protein