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

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Nectarines	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	6.9% 200kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	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	37% 48g	70.2% 91g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	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	8.57% 6.2g	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	% 7.12g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 22g	% 0.86g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	5.67% 22.7μg	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	27.2% 24.5mg	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	23.3% 3.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16% 1.27mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	17% 118mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.7% 397g	9.44% 349g	3700g per day for Men 19-50 years

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

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

• 1 pound of Nectarines has 1.4 times more Vitamin B2 and 77 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 12 times more Vitamin B6, 2 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Nectarines.
• 1 pound of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Nectarines as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.2 times more Copper, 2.4 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Raw Nectarines.
• Both Nectarines and Boiled Potato Flesh, Cooked In Skin contain similar levels of Iron and Water per one pound.
• 1 pound of Nectarines lack sufficient amounts of Zinc
• Both Raw Nectarines as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Nectarines has 8.7 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2 times more Energy, 1.9 times more Carbohydrate and 1.8 times more Protein than Raw Nectarines.
• Both Nectarines and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per one pound.
• 1 pound of Nectarines provide inadequate amounts of Energy and Protein
• Both Raw Nectarines as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.