Comparing Nutrients in 1 kilogram Baked White Potatoes VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Coconut	4%	80%	16%

Macro Nutrients

	Baked White Potatoes	Coconut	Recommended Dietary Allowance
Energy	31.7% 920kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	928% 297g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	117% 152g	130g per day for Men 19-50 years
Sugars	21% 15.3g	86% 62.3g	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	237% 90g	38g per day for Men 19-50 years
Protein	37.5% 21g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Coconut	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Coconut	Recommended Dietary Allowance
Calcium	10% 100mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	483% 4.35mg	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	304% 24.3mg	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	652% 15mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	20.4% 754g	12.7% 470g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 3.8 times more Vitamin C and 13.5 times more Vitamin K than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Vitamin B1 and 6 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 1.5 times more Potassium and 1.6 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Calcium, 3.4 times more Copper, 3.8 times more Iron, 7.9 times more Manganese, 1.5 times more Phosphorus, 20.2 times more Selenium, 2.9 times more Sodium and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Coconut Meat have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate than Raw Coconut Meat.
• While Raw Coconut Meat contains 3.8 times more Energy, 223.3 times more Fat, 742.5 times more Saturated Fat, 7.5 times more Omega 6, 4.1 times more Sugars, 4.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.