Comparing Nutrients in 1 pound Baked Red Potatoes VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Baked Red Potatoes	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	13.6% 395kcal	107% 3103kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	323% 313g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	868% 278g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	20% 3.43g	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	75% 98g	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	43% 24g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Creamed Dried Coconut Meat	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	106% 1.38mg	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	10.2% 41μg	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	7.56% 6.8mg	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	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	407% 3.66mg	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	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	549% 12.6mg	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	135% 948mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	73.5% 2499mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.2% 7.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Creamed Dried Coconut Meat:

• Baked Whole Red Potatoes have 2.6 times more Vitamin B3, 3 times more Vitamin B9 and 8.4 times more Vitamin C than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 2 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Creamed Dried Coconut Meat have similar amounts of Vitamin B1 per 1 lb.
• Both Baked Whole Red Potatoes as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Creamed Dried Coconut Meat:

• Baked Whole Red Potatoes have 45.9 times more Water than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 2.9 times more Calcium, 4.6 times more Copper, 4.8 times more Iron, 3.3 times more Magnesium, 16.1 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Sodium and 5.1 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Creamed Dried Coconut Meat have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Creamed Dried Coconut Meat contains 7.9 times more Energy, 460.5 times more Fat, 1531.4 times more Saturated Fat, 15.4 times more Omega 6 and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Creamed Dried Coconut Meat have similar amounts of Carbohydrate per 1 lb.
• Both Baked Whole Red Potatoes as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.