Comparing Nutrients in 5 ounces Baked Potato Flesh VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pina Colada	2%	15%	83%

Macro Nutrients

	Baked Potato Flesh	Pina Colada	Recommended Dietary Allowance
Energy	4.55% 132kcal	8.5% 247kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.75% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	7.25% 2.3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	24.7% 32g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	43.7% 31.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pina Colada	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.9% 0.064mg	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	3.2% 12.8μg	4.25% 17μg	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	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pina Colada	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	12.4% 0.11mg	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	6.2% 0.5mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	32.5% 0.75mg	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	10% 71mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pina Colada per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Pina Colada to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Pina Colada:

• 5 ounces of Baked Potato Flesh have 3.6 times more Vitamin B1, 11.8 times more Vitamin B3, 9.1 times more Vitamin B5, 6.7 times more Vitamin B6 and 2.6 times more Vitamin C than Pina Colada.
• While 5 oz of Pina Colada contain 1.3 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 5 ounces of Pina Colada have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Pina Colada have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Pina Colada:

• 5 ounces of Baked Potato Flesh have 2.7 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 7.1 times more Phosphorus, 5.5 times more Potassium and 2.2 times more Zinc than Pina Colada.
• While 5 oz of Pina Colada contain 3.3 times more Manganese than Baked Potatoes Flesh no Salt.
• 5 ounces of Pina Colada lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Pina Colada lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 5 times more Fiber and 4.7 times more Protein than Pina Colada.
• While 5 oz of Pina Colada contain 1.9 times more Energy, 62.9 times more Saturated Fat and 13.1 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pina Colada offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Pina Colada provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Pina Colada provide inadequate amounts of Omega 3 and Omega 6 in five ounces.