Comparing Nutrients in 1 pound Baked White Potatoes VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Mangos	5%	5%	90%

Macro Nutrients

	Baked White Potatoes	Mangos	Recommended Dietary Allowance
Energy	14.4% 417kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.51% 0.086g	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	52.3% 68g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	85.5% 62g	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	29.3% 21.2g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 31.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.26g	38g per day for Men 19-50 years
Protein	17% 9.53g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Mangos	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	41.5% 0.54mg	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	48.8% 195μg	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	183% 165mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Mangos	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	56% 0.5mg	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	36.3% 2.9mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	12.4% 0.29mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.2% 379g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.7 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Mangos.
• While Raw Mangos contain 54 times more Vitamin A, 2.9 times more Vitamin C, 22.5 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Mangos have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 4 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 5.4 times more Phosphorus, 3.2 times more Potassium and 3.9 times more Zinc than Raw Mangos.
• Both Baked Whole White Potatoes and Raw Mangos have similar amounts of Calcium, Copper, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.5 times more Energy, 1.4 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Raw Mangos.
• While Raw Mangos contain 3.4 times more Omega 3, 8.9 times more Sugars and 13 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.