Comparing Nutrients in 1 pound Baked Potato Flesh VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Baked Potato Flesh	Lemon Juice	Recommended Dietary Allowance
Energy	14.5% 422kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	24% 31.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	15.8% 11.4g	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	6.9% 5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.95g	g per day for Men 19-50 years
Fiber	18% 6.8g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	16% 8.9g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Lemon Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	16% 0.21mg	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	22.7% 91μg	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	195% 176mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Lemon Juice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	8.06% 0.073mg	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	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	2.37% 0.054mg	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	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	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	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Lemon Juice per 1 lb

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

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

• 1 pound of Baked Potato Flesh has 4.4 times more Vitamin B1, 15.3 times more Vitamin B3, 4.2 times more Vitamin B5 and 6.5 times more Vitamin B6 than Lemon Juice.
• While 1 lb of Raw Lemon Juice contains 2.2 times more Vitamin B9 and 3 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 1 pound of Lemon Juice have insufficient amounts of Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Lemon Juice:

• 1 pound of Baked Potato Flesh has 13.4 times more Copper, 4.4 times more Iron, 4.2 times more Magnesium, 13.4 times more Manganese, 6.3 times more Phosphorus, 3.8 times more Potassium and 5.8 times more Zinc than Lemon Juice.
• Both Baked Potato Flesh and Lemon Juice contain similar levels of Water per one pound.
• 1 pound of Lemon Juice lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Lemon Juice lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 4.2 times more Energy, 3.1 times more Carbohydrate, 5 times more Fiber and 5.6 times more Protein than Lemon Juice.
• While 1 lb of Raw Lemon Juice contains 1.5 times more Sugars than Baked Potatoes Flesh no Salt.
• 1 pound of Lemon Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Lemon Juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.