Comparing Nutrients in 5 ounces Cherimoya VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.67% 106kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	23% 30g	130g per day for Men 19-50 years
Sugars	25% 18.2g	3% 2.17g	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	12.3% 8.9g	0.7% 0.51g	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	% 8.4g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 0.57g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	23% 0.3mg	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	8.15% 32.6μg	13.5% 54μg	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	20% 18mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	20% 0.18mg	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	4.8% 0.38mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	5.73% 0.13mg	11.6% 0.27mg	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	5.26% 37mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.04% 113g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherimoya vs Baked White Potatoes:

• Raw Cherimoya has 2.1 times more Vitamin B1, 3 times more Vitamin B2, 1.2 times more Vitamin B6 and 6.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 5 oz.
• Both Raw Cherimoya as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cherimoya vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.8 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cherimoya has 10.6 times more Omega 3, 8.4 times more Sugars, 17.4 times more Fructose and 1.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Protein than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Cherimoya as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.