Comparing Nutrients in 1 pound Baked Potato Flesh VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Baked Potato Flesh	Tostada shells, corn	Recommended Dietary Allowance
Energy	14.5% 422kcal	74% 2150kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	99% 32g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	214% 36.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	225% 292g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	69.2% 26.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	127% 1.65mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.5% 58mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Tostada shells, corn	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	74.6% 0.67mg	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	86.7% 6.94mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	71.6% 1.65mg	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	132% 921mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Tostada shells, corn per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Tostada shells, corn:

• 1 pound of Baked Potato Flesh has 2.9 times more Vitamin B5 than Tostada shells, corn.
• While 1 lb of Tostada shells, corn contains 3.4 times more Vitamin B1 and 4.5 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tostada shells, corn provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Baked Potato Flesh vs Tostada shells, corn:

• 1 pound of Baked Potato Flesh has 1.5 times more Copper, 1.6 times more Potassium and 22.7 times more Water than Tostada shells, corn.
• While 1 lb of Tostada shells, corn contains 15.2 times more Calcium, 4.4 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 4.1 times more Phosphorus, 7.3 times more Selenium, 131.4 times more Sodium and 4.2 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Tostada shells, corn contains 5.1 times more Energy, 233.8 times more Fat, 269.7 times more Saturated Fat, 12.4 times more Omega 3, 250.8 times more Omega 6, 3 times more Carbohydrate, 3.9 times more Fiber and 3.1 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6