Comparing Nutrients in 1 pound Boiled Potherb Jute VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Potherb Jute	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.8% 168kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	8.95% 6.5g	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	NA	2.75% 2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	24% 9.07g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	30% 16.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	131% 1175μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	74% 0.96mg	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	118% 472μg	30.6% 122μg	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	166% 150mg	63.5% 57mg	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	21% 3.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	96% 957mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	87.7% 0.79mg	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	178% 14.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	34% 0.78mg	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	46.7% 327mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Potherb Jute vs Baked Red Potatoes:

• Boiled and Drained Potherb Jute has 259 times more Vitamin A, 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.7 times more Vitamin B6, 3.9 times more Vitamin B9, 2.6 times more Vitamin C, 8.8 times more Vitamin E and 38.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3 and 4.7 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Potherb Jute vs Baked Red Potatoes:

• Boiled and Drained Potherb Jute has 23.4 times more Calcium, 1.5 times more Copper, 4.5 times more Iron, 2.2 times more Magnesium and 2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Manganese than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Baked Whole Red Potatoes have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Potherb Jute has 1.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Energy, 2.7 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Baked Whole Red Potatoes have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Potherb Jute as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.