Comparing Nutrients in 1 kilogram Baked White Potatoes VS Human Breast Milk

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Human Breast Milk	6%	55%	39%

Macro Nutrients

	Baked White Potatoes	Human Breast Milk	Recommended Dietary Allowance
Energy	31.7% 920kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	63% 20g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	22% 3.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	48.3% 140mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	53% 69g	130g per day for Men 19-50 years
Sugars	21% 15.3g	95% 69g	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	0% 0g	38g per day for Men 19-50 years
Protein	37.5% 21g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Human Breast Milk	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	8.46% 0.11mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Human Breast Milk	Recommended Dietary Allowance
Calcium	10% 100mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	57.8% 0.52mg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	11.3% 0.26mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.6% 875g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Human Breast Milk:

• Baked Whole White Potatoes have 3.4 times more Vitamin B1, 8.6 times more Vitamin B3, 1.7 times more Vitamin B5, 19.2 times more Vitamin B6, 7.6 times more Vitamin B9, 2.5 times more Vitamin C and 9 times more Vitamin K than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 61 times more Vitamin A and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fluid Mature Human Breast Milk have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Whole White Potatoes as well as Fluid Mature Human Breast Milk have insufficient amounts of Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Human Breast Milk:

• Baked Whole White Potatoes have 2.4 times more Copper, 21.3 times more Iron, 9 times more Magnesium, 7.3 times more Manganese, 5.4 times more Phosphorus, 10.7 times more Potassium and 2.1 times more Zinc than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 3.2 times more Calcium, 3.6 times more Selenium and 2.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fluid Mature Human Breast Milk have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.3 times more Energy, 3.1 times more Carbohydrate, more Fiber and 2 times more Protein than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 29.2 times more Fat, 50.3 times more Saturated Fat, 3.5 times more Omega 3, 7.6 times more Omega 6, more Cholesterol and 4.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fluid Mature Human Breast Milk have insufficient amounts of Glucose and Sucrose in 1 kg.