Comparing Nutrients in 1 kilogram Baked White Potatoes VS Japanese Persimmons

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Japanese Persimmons	3%	2%	95%

Macro Nutrients

	Baked White Potatoes	Japanese Persimmons	Recommended Dietary Allowance
Energy	31.7% 920kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	143% 186g	130g per day for Men 19-50 years
Sugars	21% 15.3g	173% 125g	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	76.7% 55.6g	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	% 54.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 15.4g	g per day for Men 19-50 years
Fiber	55.3% 21g	95% 36g	38g per day for Men 19-50 years
Protein	37.5% 21g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Japanese Persimmons	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	90% 810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	25% 0.3mg	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	6.25% 1mg	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	77% 1mg	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	20% 80μg	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	83.3% 75mg	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	Japanese Persimmons	Recommended Dietary Allowance
Calcium	10% 100mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	126% 1.13mg	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	18.8% 1.5mg	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	154% 3.55mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	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	21.7% 803g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 15.3 times more Vitamin B3, 2.1 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Japanese Persimmons.
• While Raw Japanese Persimmons contain 81 times more Vitamin A and 18.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Japanese Persimmons have similar amounts of Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Japanese Persimmons have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Japanese Persimmons:

• Baked Whole White Potatoes have 1.3 times more Calcium, 4.3 times more Iron, 3 times more Magnesium, 4.4 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Raw Japanese Persimmons.
• While Raw Japanese Persimmons contain 1.9 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Japanese Persimmons have similar amounts of Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.3 times more Energy and 3.6 times more Protein than Raw Japanese Persimmons.
• While Raw Japanese Persimmons contain 8.2 times more Sugars, 15.4 times more Fructose and 1.7 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Japanese Persimmons have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Japanese Persimmons have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.