Comparing Nutrients in 1 pound Baked Red Potatoes VS Industrial Palm Kernel Confection Fat Oil

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Industrial Palm Kernel Confection Fat Oil	0%	100%	0%

Macro Nutrients

	Baked Red Potatoes	Industrial Palm Kernel Confection Fat Oil	Recommended Dietary Allowance
Energy	13.6% 395kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1241% 397g	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	22.3% 3.8g	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	0% 0g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Industrial Palm Kernel Confection Fat Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Industrial Palm Kernel Confection Fat Oil	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	0% 0mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	0.27% 9.07mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.006% 0.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Industrial Palm Kernel Confection Fat Oil per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Industrial Palm Kernel Confection Fat Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Industrial Palm Kernel Confection Fat Oil:

• 1 pound of Baked Red Potatoes has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Industrial Palm Kernel Confection Fat Oil.
• While 1 lb of Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter contains 47.6 times more Vitamin E and 8.8 times more Vitamin K than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Industrial Palm Kernel Confection Fat Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Industrial Palm Kernel Confection Fat Oil:

• 1 pound of Baked Red Potatoes has more Copper, 2.4 times more Iron, more Magnesium, more Manganese, more Phosphorus, 272.5 times more Potassium, 10 times more Zinc and 1533.4 times more Water than Industrial Palm Kernel Confection Fat Oil.
• 1 pound of Industrial Palm Kernel Confection Fat Oil lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has more Carbohydrate, more Fiber and more Protein than Industrial Palm Kernel Confection Fat Oil.
• While 1 lb of Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter contains 10.2 times more Energy, 666.7 times more Fat, 2189 times more Saturated Fat and 17 times more Omega 6 than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 6
• 1 pound of Industrial Palm Kernel Confection Fat Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter provide inadequate amounts of Omega 3 in one pound.