Comparing Nutrients in 5 ounces Baked Potato Flesh VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Flaxseed	13%	67%	20%

Macro Nutrients

	Baked Potato Flesh	Flaxseed	Recommended Dietary Allowance
Energy	4.55% 132kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	49.2% 8.37g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	3.03% 2.2g	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	0% 0g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	102% 38.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Flaxseed	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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Flaxseed	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Flaxseed per 5 oz

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

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

• 5 ounces of Baked Potato Flesh have 21.3 times more Vitamin C than Flaxseed.
• While 5 oz of Flaxseed contain 15.7 times more Vitamin B1, 7.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 9.7 times more Vitamin B9, 7.8 times more Vitamin E and 14.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Potato Flesh have 10.8 times more Water than Flaxseed.
• While 5 oz of Flaxseed contain 51 times more Calcium, 5.7 times more Copper, 16.4 times more Iron, 15.7 times more Magnesium, 15.4 times more Manganese, 12.8 times more Phosphorus, 2.1 times more Potassium, 84.7 times more Selenium, 6 times more Sodium and 15 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Flaxseed contain 5.7 times more Energy, 421.6 times more Fat, 140.9 times more Saturated Fat, 2281.3 times more Omega 3, 184.5 times more Omega 6, 1.3 times more Carbohydrate, 18.2 times more Fiber and 9.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Flaxseed offer comparable quantities of Sugars per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6