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

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Green Kiwifruit	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	9.54% 277kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	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	51% 66.5g	70.2% 91g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	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	27.2% 19.7g	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	% 18.6g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.86g	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	28.3% 113μg	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	467% 420mg	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	44% 6.62mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	15.4% 154mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	17.6% 1.4mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	22% 154mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10% 377g	9.44% 349g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Green Kiwifruit 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 Green Kiwifruit vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Green Kiwifruit has 2.5 times more Vitamin B9, 7.1 times more Vitamin C, 146 times more Vitamin E and 18.3 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.9 times more Vitamin B1, 4.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 4.7 times more Vitamin B6 than Raw Green Kiwifruit.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Green Kiwifruit has 6.8 times more Calcium than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Boiled Potato Flesh, Cooked In Skin contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Green Kiwifruit lack sufficient amounts of Zinc
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Green Kiwifruit as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Kiwifruit has 4.2 times more Omega 3, 9.9 times more Sugars, 15 times more Fructose and 1.7 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than Raw Green Kiwifruit.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Green Kiwifruit as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one pound.