Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Epazote	4%	13%	83%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Epazote	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	14% 5.4g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	16.6% 0.22mg	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	3.54% 14μg	76% 305μg	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	20.5% 18.4mg	5.67% 5.1mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Epazote	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	191% 4.4mg	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	8.9% 62.4mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	26.4% 897mg	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	0.38% 5.67mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Epazote per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Epazote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Epazote:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 3.8 times more Vitamin B1, 2.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 3.6 times more Vitamin C than Epazote.
• While 5 oz of Raw Epazote contain 17.4 times more Vitamin B2 and 21.5 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Epazote:

• 5 oz of Raw Epazote contain 55 times more Calcium, 6.1 times more Iron, 5.5 times more Magnesium, 22.4 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 10.8 times more Sodium and 3.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Epazote contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Epazote lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2.7 times more Energy, 2.7 times more Carbohydrate and 5.7 times more Protein than Epazote.
• While 5 oz of Raw Epazote contain 2.1 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Epazote provide inadequate amounts of Energy and Protein