Comparing Nutrients in 5 ounces Baked Potato Flesh VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Baked Potato Flesh	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.78% 0.13g	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	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.96% 1.4g	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	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	62% 0.81mg	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	37% 147μg	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	52% 46.8mg	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	0.38% 0.057mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	40% 0.36mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	7.6% 0.17mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Potherb Jute per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Boiled Potherb Jute:

• 5 ounces of Baked Potato Flesh have 1.6 times more Vitamin B3 and 7.7 times more Vitamin B5 than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain more Vitamin A, 9.1 times more Vitamin B2, 1.9 times more Vitamin B6, 11.6 times more Vitamin B9, 2.6 times more Vitamin C, 17.5 times more Vitamin E and 360 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Potherb Jute provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Boiled Potherb Jute:

• 5 ounces of Baked Potato Flesh have 1.3 times more Manganese than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 42.2 times more Calcium, 9 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Potherb Jute contain similar levels of Copper and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Potherb Jute lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.5 times more Energy, 3 times more Carbohydrate and 1.7 times more Sugars than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 1.3 times more Fiber and 1.9 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Boiled Potherb Jute provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Potherb Jute provide inadequate amounts of Omega 3 and Omega 6 in five ounces.