Comparing Nutrients in 1 pound Baked Potato Flesh VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Baked Potato Flesh	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	14.5% 422kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	144% 188g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	133% 97g	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	24% 17.3g	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	NA	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 62g	g per day for Men 19-50 years
Fiber	18% 6.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	16% 8.9g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	73.3% 0.95mg	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	60% 240μg	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	82.7% 74.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	22% 0.2mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	32.5% 0.75mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.25% 342g	6.85% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Baked Yellow Plantains per 1 lb

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

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

• 1 pound of Baked Potato Flesh has 2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Baked Yellow Plantains.
• While 1 lb of Baked Yellow Plantains contains more Vitamin A, 6.2 times more Vitamin B2, 5.9 times more Vitamin B9, 1.3 times more Vitamin C and 43 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Baked Yellow Plantains provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Baked Yellow Plantains:

• 1 pound of Baked Potato Flesh has 4.9 times more Copper, 1.3 times more Iron, 1.4 times more Phosphorus, 1.4 times more Zinc and 1.3 times more Water than Baked Yellow Plantains.
• While 1 lb of Baked Yellow Plantains contains 1.6 times more Magnesium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Baked Yellow Plantains contain similar levels of Manganese and Potassium per one pound.
• 1 pound of Baked Yellow Plantains lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Baked Yellow Plantains lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.3 times more Protein than Baked Yellow Plantains.
• While 1 lb of Baked Yellow Plantains contains 1.7 times more Energy, 1.9 times more Carbohydrate, 12.5 times more Sugars and 1.5 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in one pound.