Comparing Nutrients in 5 ounces Baked Potato Flesh VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Baked Potato Flesh	Lambsquarters	Recommended Dietary Allowance
Energy	4.55% 132kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.6% 0.44g	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	7.96% 10.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	15% 5.67g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Lambsquarters	Recommended Dietary Allowance
Vitamin A	0% 0μg	91% 822μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	30% 0.39mg	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	10.6% 42.5μg	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	20% 18mg	126% 113mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Lambsquarters	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	43.8% 438mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	46% 0.42mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	48% 1.1mg	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	19% 641mg	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	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Lambsquarters per 5 oz

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

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

• 5 ounces of Baked Potato Flesh have 6 times more Vitamin B5 than Lambsquarters.
• While 5 oz of Raw Lambsquarters contain more Vitamin A, 1.5 times more Vitamin B1, 21 times more Vitamin B2, 3.3 times more Vitamin B9 and 6.3 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Lambsquarters provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• 5 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Lambsquarters:

• 5 oz of Raw Lambsquarters contain 61.8 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 1.4 times more Magnesium, 4.9 times more Manganese, 1.4 times more Phosphorus, 8.6 times more Sodium and 1.5 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Lambsquarters contain similar levels of Potassium 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 Raw Lambsquarters lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.2 times more Energy and 3 times more Carbohydrate than Lambsquarters.
• While 5 oz of Raw Lambsquarters contain 3.6 times more Omega 3, 2.7 times more Fiber and 2.1 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 5 ounces of Lambsquarters provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Lambsquarters provide inadequate amounts of Omega 6 in five ounces.