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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Dried Pilinuts	Recommended Dietary Allowance
Energy	4.25% 123kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	138% 44.2g	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	63.4% 10.8g	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	4.34% 5.64g	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	NA	38g per day for Men 19-50 years
Protein	4.73% 2.65g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	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	0.094% 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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	151% 1.36mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	143% 3.28mg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.11% 3.93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Dried Pilinuts 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 Dried Pilinuts:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 21.7 times more Vitamin C than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 8.6 times more Vitamin B1, 4.7 times more Vitamin B2 and 6 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Dried Pilinuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 5 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 27.8 times more Water than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 29 times more Calcium, 5.1 times more Copper, 11.4 times more Iron, 13.7 times more Magnesium, 16.8 times more Manganese, 13.1 times more Phosphorus, 1.3 times more Potassium and 9.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 5.1 times more Carbohydrate than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 8.3 times more Energy, 795.5 times more Fat, 1199.4 times more Saturated Fat, 237.7 times more Omega 6 and 5.8 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6