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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Coconut	4%	80%	16%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Coconut	Recommended Dietary Allowance
Energy	13.6% 395kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	421% 135g	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	9.77% 1.66g	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	53% 69g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	39% 28.3g	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	107% 41g	38g per day for Men 19-50 years
Protein	15% 8.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	25% 0.3mg	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	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	19% 0.24mg	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	29.5% 118μg	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	16.6% 15mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Coconut	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	219% 1.97mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	296% 6.8mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	9.44% 349g	5.76% 213g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Coconut 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 Coconut:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.6 times more Vitamin B1, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 5.5 times more Vitamin B6 and 3.9 times more Vitamin C than Coconut.
• While 1 lb of Raw Coconut Meat contains 2.6 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Coconut Meat 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 Boiled Potato Flesh, Cooked In Skin vs Coconut:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.6 times more Water than Coconut.
• While 1 lb of Raw Coconut Meat contains 2.3 times more Copper, 7.8 times more Iron, 1.5 times more Magnesium, 10.9 times more Manganese, 2.6 times more Phosphorus, 33.7 times more Selenium and 3.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Coconut contain similar levels of Potassium per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Coconut Meat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.3 times more Carbohydrate than Coconut.
• While 1 lb of Raw Coconut Meat contains 4.1 times more Energy, 334.9 times more Fat, 1142.2 times more Saturated Fat, 11.4 times more Omega 6, 6.8 times more Sugars, 5 times more Fiber and 1.8 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in one pound.