Comparing Nutrients in 1 pound Avocados VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Avocados	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	25% 726kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	68.6% 66.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	70.2% 91g	130g per day for Men 19-50 years
Sugars	4.13% 3g	5.7% 4.13g	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	0.75% 0.54g	1.8% 1.3g	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	% 1.68g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.86g	g per day for Men 19-50 years
Fiber	80% 30.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	16% 9.07g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Avocados	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	104% 1.36mg	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	92% 367μg	11.3% 45.4μg	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	50.4% 45.4mg	65.5% 59mg	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	62.6% 9.4mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	5.6% 224μg	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	31% 2.5mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	27.2% 0.63mg	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	33.7% 236mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.98% 332g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Avocados versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Avocados vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Avocados has 6.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.7 times more Vitamin B5, 8.1 times more Vitamin B9, 207 times more Vitamin E and 9.5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.6 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Avocados.
• Both Avocados and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Avocados as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Avocados vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Avocados has 1.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium and 2.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• Both Avocados and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper, Manganese and Phosphorus per one pound.
• Both Raw Avocados as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium, Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Avocados has 1.8 times more Energy, 146.6 times more Fat, 81.8 times more Saturated Fat, 12.5 times more Omega 3, 52.3 times more Omega 6 and 3.7 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.4 times more Carbohydrate than Raw Avocados.
• Both Avocados and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6