Comparing Nutrients in 1 pound Baked White Potatoes VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soursop	5%	4%	91%

Macro Nutrients

	Baked White Potatoes	Soursop	Recommended Dietary Allowance
Energy	14.4% 417kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.72% 0.23g	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	1.84% 0.31g	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	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	84.7% 61.4g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	17% 9.53g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soursop	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	20.6% 0.27mg	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	16% 63.5μg	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	104% 93mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soursop	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	43.3% 0.39mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	NA	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	37% 1261mg	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	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.95% 368g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 6.8 times more Vitamin K than Raw Soursop.
• While Raw Soursop contains 1.5 times more Vitamin B1 and 1.6 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Soursop have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Baked Whole White Potatoes have 1.5 times more Copper, 1.3 times more Magnesium, 2.8 times more Phosphorus, 2 times more Potassium and 3.5 times more Zinc than Raw Soursop.
• While Raw Soursop contains 1.4 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Soursop have similar amounts of Iron, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.4 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Protein than Raw Soursop.
• While Raw Soursop contains 8.8 times more Sugars and 1.6 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Soursop have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.