Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Grapefruit	7%	3%	90%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Grapefruit	Recommended Dietary Allowance
Energy	13.6% 395kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	28% 36.7g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	43.7% 31.7g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	13% 5g	38g per day for Men 19-50 years
Protein	15% 8.5g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	14.7% 0.19mg	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	11.3% 45.4μg	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	65.5% 59mg	173% 156mg	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	0.3% 0.045mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Grapefruit	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	23.7% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	0.11% 4.54μg	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	17.6% 1.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	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	28.5% 200mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Grapefruit per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Grapefruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Grapefruit:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.9 times more Vitamin B1, 5.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 7.1 times more Vitamin B6 than Grapefruit.
• While 1 lb of Raw Grapefruit contains more Vitamin A and 2.6 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Grapefruit provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A
• 1 pound of Grapefruit have insufficient amounts of Vitamin B3
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Grapefruit have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Grapefruit:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 4 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium, 11.5 times more Manganese, 5.5 times more Phosphorus, 2.7 times more Potassium and 4.3 times more Zinc than Grapefruit.
• Both Boiled Potato Flesh, Cooked In Skin and Grapefruit contain similar levels of Water per one pound.
• 1 pound of Grapefruit lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Grapefruit lack sufficient amounts of Calcium, Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.7 times more Energy, 2.5 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Grapefruit.
• While 1 lb of Raw Grapefruit contains 7.7 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Grapefruit provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Grapefruit provide inadequate amounts of Omega 3 and Omega 6 in one pound.