Comparing Nutrients in 1 pound Baked White Potatoes VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Coconut	4%	80%	16%

Macro Nutrients

	Baked White Potatoes	Coconut	Recommended Dietary Allowance
Energy	14.4% 417kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	421% 135g	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	9.77% 1.66g	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	53% 69g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	39% 28.3g	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	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	107% 41g	38g per day for Men 19-50 years
Protein	17% 9.53g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Coconut	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	18% 0.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	19% 0.24mg	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	29.5% 118μg	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	16.6% 15mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Coconut	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	219% 1.97mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	296% 6.8mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	9.25% 342g	5.76% 213g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 3.8 times more Vitamin C and 13.5 times more Vitamin K than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Vitamin B1 and 6 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 1.5 times more Potassium and 1.6 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.4 times more Calcium, 3.4 times more Copper, 3.8 times more Iron, 7.9 times more Manganese, 1.5 times more Phosphorus, 20.2 times more Selenium, 2.9 times more Sodium and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Coconut Meat have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate than Raw Coconut Meat.
• While Raw Coconut Meat contains 3.8 times more Energy, 223.3 times more Fat, 742.5 times more Saturated Fat, 7.5 times more Omega 6, 4.1 times more Sugars, 4.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.