Comparing Nutrients in 5 ounces Coconut VS Baked White Potatoes

Macros Ratio

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

Macro Nutrients

	Coconut	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.3% 502kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	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	16.6% 21.6g	23% 30g	130g per day for Men 19-50 years
Sugars	12% 8.83g	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	NA	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	NA	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	7.8% 0.094mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	9.2% 37μg	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	5.2% 4.68mg	20% 18mg	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	2.27% 0.34mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	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	43% 3.44mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	23% 160mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	2.9% 107g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 1.4 times more Vitamin B1 and 6 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 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.
• Both Raw Coconut Meat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Coconut Meat has 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.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 1.6 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Baked Whole White Potatoes have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Coconut Meat has 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.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.