Comparing Nutrients in 1 pound Baked Red Potatoes VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Baked Red Potatoes	Florida Avocados	Recommended Dietary Allowance
Energy	13.6% 395kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	42% 7.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	15% 11g	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	2.75% 2g	1.56% 1.13g	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	% 2.5g	% 9.84g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	67% 25.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Florida Avocados	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	27.2% 0.35mg	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	30.6% 122μg	39.7% 159μg	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	63.5% 57mg	87.7% 79mg	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	2.4% 0.36mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Florida Avocados	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	157% 1.4mg	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	39.7% 3.18mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	18.7% 0.43mg	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	46.7% 327mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Florida Avocados per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Florida Avocados:

• 1 pound of Baked Red Potatoes has 3.4 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B6 than Florida Avocados.
• While 1 lb of Raw Florida Avocados contains 2.7 times more Vitamin B5, 1.3 times more Vitamin B9, 1.4 times more Vitamin C and 33.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Florida Avocados provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Florida Avocados have insufficient amounts of Vitamin B1
• Both Baked Whole Red Potatoes as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Florida Avocados:

• 1 pound of Baked Red Potatoes has 4.1 times more Iron, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Potassium than Florida Avocados.
• While 1 lb of Raw Florida Avocados contains 1.8 times more Copper than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Florida Avocados contain similar levels of Magnesium, Zinc and Water per one pound.
• Both Baked Whole Red Potatoes as well as Raw Florida Avocados lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 2.5 times more Carbohydrate than Florida Avocados.
• While 1 lb of Raw Florida Avocados contains 1.4 times more Energy, 67.1 times more Fat, 49 times more Saturated Fat, 6.4 times more Omega 3, 32.2 times more Omega 6, 1.7 times more Sugars and 3.1 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Florida Avocados offer comparable quantities of Protein per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6