Comparing Nutrients in 1 pound Baked White Potatoes VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Avocados	5%	76%	19%

Macro Nutrients

	Baked White Potatoes	Avocados	Recommended Dietary Allowance
Energy	14.4% 417kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	68.6% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	4.13% 3g	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	2.25% 1.63g	0.75% 0.54g	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	% 2.86g	% 1.68g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.27g	g per day for Men 19-50 years
Fiber	25% 9.53g	80% 30.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Avocados	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	89.7% 1.17mg	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	43% 172μg	92% 367μg	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	50.4% 45.4mg	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	1.2% 0.18mg	62.6% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Avocados	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	36.3% 2.9mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	28% 0.64mg	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	48.6% 340mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.98% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Avocados per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked White Potatoes versus 1 lb of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Avocados:

• 1 pound of Baked White Potatoes has 1.3 times more Vitamin C than Avocados.
• While 1 lb of Raw Avocados contains 1.4 times more Vitamin B1, 3 times more Vitamin B2, 3.6 times more Vitamin B5, 2.1 times more Vitamin B9, 51.8 times more Vitamin E and 7.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Avocados provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Baked White Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole White Potatoes as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked White Potatoes vs Avocados:

• 1 pound of Baked White Potatoes has 1.3 times more Manganese and 1.4 times more Phosphorus than Avocados.
• While 1 lb of Raw Avocados contains 1.5 times more Copper and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Avocados contain similar levels of Iron, Magnesium and Potassium per one pound.
• Both Baked Whole White Potatoes as well as Raw Avocados lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked White Potatoes has 2.5 times more Carbohydrate and 2.3 times more Sugars than Avocados.
• While 1 lb of Raw Avocados contains 1.7 times more Energy, 97.7 times more Fat, 53.2 times more Saturated Fat, 8.3 times more Omega 3, 34.2 times more Omega 6 and 3.2 times more Fiber than Baked Whole White Potatoes.
• Both Baked White Potatoes and Avocados offer comparable quantities of Protein per one pound.
• 1 pound of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6