Comparing Nutrients in 1 kilogram Baked White Potatoes VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Baked White Potatoes	Peaches, Yellow	Recommended Dietary Allowance
Energy	31.7% 920kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	73.4% 95g	130g per day for Men 19-50 years
Sugars	21% 15.3g	116% 84g	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	21% 15.3g	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	% 19.5g	g per day for Men 19-50 years
Sucrose	% 4g	% 47.6g	g per day for Men 19-50 years
Fiber	55.3% 21g	39.5% 15g	38g per day for Men 19-50 years
Protein	37.5% 21g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	19.2% 0.25mg	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	10% 40μg	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	73.3% 66mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Peaches, Yellow	Recommended Dietary Allowance
Calcium	10% 100mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	26.5% 0.61mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	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	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Peaches, Yellow:

• Baked Whole White Potatoes have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 8.4 times more Vitamin B6, 9.5 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Yellow Peaches.
• While Raw Yellow Peaches contain 16 times more Vitamin A and 18.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Yellow Peaches have similar amounts of Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Yellow Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Peaches, Yellow:

• Baked Whole White Potatoes have 1.7 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 2.9 times more Potassium and 2.1 times more Zinc than Raw Yellow Peaches.
• Both Baked Whole White Potatoes and Raw Yellow Peaches have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Yellow Peaches have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.4 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Raw Yellow Peaches.
• While Raw Yellow Peaches contain 5.5 times more Sugars and 4.3 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Yellow Peaches have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.