Comparing Nutrients in 1 pound Baked Potato Flesh VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Baked Potato Flesh	Dried Zante Currants	Recommended Dietary Allowance
Energy	14.5% 422kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	269% 349g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	390% 282g	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	203% 147g	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	% 135g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	52.5% 20g	38g per day for Men 19-50 years
Protein	16% 8.9g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	103% 1.34mg	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	10.2% 41μg	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	64.5% 58mg	23.7% 21.3mg	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	1.2% 0.18mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dried Zante Currants	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	150% 1.35mg	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	20% 1.6mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	68% 1.56mg	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	32.4% 227mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	104% 3524mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	9.25% 342g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Dried Zante Currants per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Dried Zante Currants:

• 1 pound of Baked Potato Flesh has 2.7 times more Vitamin C than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 1.5 times more Vitamin B1, 6.8 times more Vitamin B2 and 11 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Dried Zante Currants provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Dried Zante Currants:

• 1 pound of Baked Potato Flesh has 4.3 times more Water than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 17.6 times more Calcium, 1.4 times more Copper, 5.4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 8.6 times more Sodium and 1.3 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Dried Zante Currants lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Zante Currants contains 3.1 times more Energy, 3.6 times more Carbohydrate, 36.6 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in one pound.