Comparing Nutrients in 1 pound Baked Red Potatoes VS Limes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Limes	6%	4%	90%

Macro Nutrients

	Baked Red Potatoes	Limes	Recommended Dietary Allowance
Energy	13.6% 395kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.96% 0.16g	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	36.8% 48g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	10.6% 7.67g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Limes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	15% 0.2mg	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	9.07% 36.3μg	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	147% 132mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Limes	Recommended Dietary Allowance
Calcium	4.1% 41mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	32.8% 0.29mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	1.58% 0.036mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	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	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 400g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 8 times more Vitamin B3, 1.6 times more Vitamin B5, 4.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.7 times more Vitamin K than Raw Limes.
• While Raw Limes contain 2.3 times more Vitamin C and 2.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Limes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Limes:

• Baked Whole Red Potatoes have 2.7 times more Copper, 4.7 times more Magnesium, 21.6 times more Manganese, 4 times more Phosphorus, 5.3 times more Potassium and 3.6 times more Zinc than Raw Limes.
• While Raw Limes contain 3.7 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Limes have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.9 times more Energy, 1.9 times more Carbohydrate and 3.3 times more Protein than Raw Limes.
• While Raw Limes contain 1.3 times more Omega 3 and 1.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Limes have similar amounts of Sugars per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Limes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.