Comparing Nutrients in 5 ounces Baked Potato Flesh VS Palm Oil

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Palm Oil	0%	100%	0%

Macro Nutrients

	Baked Potato Flesh	Palm Oil	Recommended Dietary Allowance
Energy	4.55% 132kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	218% 70g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	76% 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	0% 0g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Palm Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Palm Oil	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	0% 0mg	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	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Palm Oil per 5 oz

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

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

• 5 ounces of Baked Potato Flesh have more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Palm Oil.
• While 5 oz of Palm Oil contain 398.5 times more Vitamin E and 26.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Palm Oil have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Palm Oil have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Palm Oil:

• 5 ounces of Baked Potato Flesh have more Copper, 35 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Zinc and more Water than Palm Oil.
• 5 ounces of Palm Oil lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Palm Oil lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have more Carbohydrate, more Sugars, more Fiber and more Protein than Palm Oil.
• While 5 oz of Palm Oil contain 9.5 times more Energy, 1000 times more Fat, 1896.2 times more Saturated Fat, 20 times more Omega 3 and 284.4 times more Omega 6 than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein