Comparing Nutrients in 1 pound Baked Red Potatoes VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Baked Red Potatoes	Potherb Jute	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.12% 0.53g	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	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	140% 1261μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	191% 2.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	209% 2.72mg	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	139% 558μg	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	186% 168mg	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	NA	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	Potherb Jute	Recommended Dietary Allowance
Calcium	4.1% 41mg	94% 943mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	129% 1.16mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	24.3% 0.56mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Potherb Jute:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B3 and 4.7 times more Vitamin B5 than Raw Potherb Jute.
• While Raw Potherb Jute contains 278 times more Vitamin A, 1.8 times more Vitamin B1, 10.9 times more Vitamin B2, 2.8 times more Vitamin B6, 4.6 times more Vitamin B9 and 2.9 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Potherb Jute:

• Baked Whole Red Potatoes have 1.4 times more Manganese than Raw Potherb Jute.
• While Raw Potherb Jute contains 23.1 times more Calcium, 1.5 times more Copper, 6.8 times more Iron, 2.3 times more Magnesium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Potherb Jute have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.6 times more Energy and 3.4 times more Carbohydrate than Raw Potherb Jute.
• While Raw Potherb Jute contains 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Potherb Jute have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.