Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Boiled Green Plantains	Recommended Dietary Allowance
Energy	31.7% 920kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	224% 292g	130g per day for Men 19-50 years
Sugars	21% 15.3g	31% 22.5g	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	4.83% 3.5g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	% 4g	% 15g	g per day for Men 19-50 years
Fiber	55.3% 21g	68.4% 26g	38g per day for Men 19-50 years
Protein	37.5% 21g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	169% 2.2mg	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	120% 480μg	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	101% 91mg	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	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	89% 0.8mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	47.4% 1.1mg	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	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	18.7% 691g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Boiled Green Plantains:

• Baked Whole White Potatoes have 3.9 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Green Plantains have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Boiled Green Plantains:

• Baked Whole White Potatoes have 3.3 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.7 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Boiled Green Plantains.
• Both Baked Whole White Potatoes and Boiled Green Plantains have similar amounts of Magnesium and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled Green Plantains have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.9 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Energy, 1.7 times more Omega 3, 1.4 times more Carbohydrate and 1.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Green Plantains have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 kg.