Comparing Nutrients in 1 pound Baked Potato Flesh VS Figs

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Figs	4%	3%	93%

Macro Nutrients

	Baked Potato Flesh	Figs	Recommended Dietary Allowance
Energy	14.5% 422kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	67% 87g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	102% 73.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	16% 8.9g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	39.4% 0.51mg	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	6.8% 27.2μg	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	10% 9.07mg	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	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Figs	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	35.3% 0.32mg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	25.2% 0.58mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Figs per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Figs:

• 1 pound of Baked Potato Flesh has 1.8 times more Vitamin B1, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.4 times more Vitamin C than Figs.
• While 1 lb of Raw Figs contains 2.4 times more Vitamin B2 and 15.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 1 pound of Figs have insufficient amounts of Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Raw Figs 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 Figs:

• 1 pound of Baked Potato Flesh has 3.1 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Figs.
• While 1 lb of Raw Figs contains 7 times more Calcium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Figs contain similar levels of Iron and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 pound of Figs lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.3 times more Energy and 2.6 times more Protein than Figs.
• While 1 lb of Raw Figs contains 9.6 times more Sugars and 1.9 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Figs offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Figs provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in one pound.