Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	13.6% 395kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	79.5% 57.6g	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	38% 27.5g	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	% 1.54g	% 27g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0.59g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	15% 8.5g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Canned Tamarind Nectar	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	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	2.44% 0.032mg	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	1.13% 4.54μg	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	35.8% 32.2mg	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	0.3% 0.045mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	7.06% 0.064mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	3.94% 0.091mg	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	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Canned Tamarind Nectar per 1 lb

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

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 35.3 times more Vitamin B1, 20.6 times more Vitamin B3, 14.1 times more Vitamin B5, 42.7 times more Vitamin B6, 10 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Tamarind Nectar.
• 1 pound of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Canned Tamarind Nectar:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 13.4 times more Copper, 5.5 times more Magnesium, 6.9 times more Manganese, 22 times more Phosphorus, 14 times more Potassium and 15 times more Zinc than Canned Tamarind Nectar.
• While 1 lb of Canned Tamarind Nectar contains 2.4 times more Iron than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Tamarind Nectar contain similar levels of Water per one pound.
• 1 pound of Canned Tamarind Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Tamarind Nectar 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 1.5 times more Energy, 1.4 times more Carbohydrate, 3.6 times more Fiber and 20.8 times more Protein than Canned Tamarind Nectar.
• While 1 lb of Canned Tamarind Nectar contains 14 times more Sugars and 20.9 times more Fructose than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Canned Tamarind Nectar provide inadequate amounts of Energy, Fiber and Protein