Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Baked Red Potatoes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	13.6% 395kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	76.3% 74g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	219% 70g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.24% 0.72g	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	186% 241g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	322% 234g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 234g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	9.48% 5.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	10% 0.13mg	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	16% 63.5μg	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	0% 0mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	119% 1.07mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	161% 3.7mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	9.4% 348g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Coconut Cream sweetened per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Canned Coconut Cream sweetened:

• 1 pound of Baked Red Potatoes has 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 42 times more Vitamin B3, 2.1 times more Vitamin B5, 7.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Coconut Cream sweetened:

• 1 pound of Baked Red Potatoes has 5.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 5.4 times more Potassium and 2.6 times more Water than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains 1.4 times more Copper, 4.7 times more Manganese, 3 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Baked Whole Red Potatoes as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 9 times more Fiber and 2 times more Protein than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains 4.1 times more Energy, 108.7 times more Fat, 386.8 times more Saturated Fat, 2.7 times more Carbohydrate and 36 times more Sugars than Baked Whole Red Potatoes.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Baked Whole Red Potatoes as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in one pound.