Comparing Nutrients in 5 ounces Baked Potato Flesh VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Baked Potato Flesh	Mamey Sapote	Recommended Dietary Allowance
Energy	4.55% 132kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.092% 0.016g	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	35% 45.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	39.4% 28.5g	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	15% 11g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.8g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	20% 7.65g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	78.5% 1.02mg	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	2.5% 9.92μg	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	36.2% 32.6mg	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	20% 3mg	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	Mamey Sapote	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	33.5% 0.3mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	12.6% 0.29mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.45% 0.27mg	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 Mamey Sapote per 5 oz

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

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

• 5 ounces of Baked Potato Flesh have 8.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Mamey Sapote.
• While 5 oz of Raw Mamey Sapote contain 5.5 times more Vitamin B2, 2.4 times more Vitamin B6, 1.8 times more Vitamin C and 52.8 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Mamey Sapote provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Mamey Sapote:

• 5 ounces of Baked Potato Flesh have 2.3 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Zinc than Mamey Sapote.
• While 5 oz of Raw Mamey Sapote contain 2.2 times more Iron and 1.3 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Mamey Sapote contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Mamey Sapote lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Mamey Sapote lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.4 times more Protein than Mamey Sapote.
• While 5 oz of Raw Mamey Sapote contain 1.3 times more Energy, 8.2 times more Omega 3, 1.5 times more Carbohydrate, 11.8 times more Sugars and 3.6 times more Fiber than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw Mamey Sapote provide inadequate amounts of Omega 6 in five ounces.