Comparing Nutrients in 5 ounces Baked Red Potatoes VS Boiled Fruit Chayote with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Fruit Chayote with Salt	10%	17%	73%

Macro Nutrients

	Baked Red Potatoes	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	3.7% 2.68g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	13% 0.17mg	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	9.57% 38.3μg	6.38% 25.5μg	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	12.6% 11.3mg	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	0.76% 0.11mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Fruit Chayote with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	17.3% 0.16mg	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	12.4% 0.99mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	10.4% 0.24mg	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	14.6% 102mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Fruit Chayote with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Boiled Fruit Chayote with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Boiled Fruit Chayote with Salt:

• 5 ounces of Baked Red Potatoes have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Fruit Chayote with Salt.
• While 5 oz of Boiled and Drained Fruit Chayote with Salt contain 1.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Fruit Chayote with Salt provide similar amounts of Vitamin B5 per five ounces.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Fruit Chayote with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Boiled Fruit Chayote with Salt:

• 5 ounces of Baked Red Potatoes have 1.6 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Boiled Fruit Chayote with Salt.
• While 5 oz of Boiled and Drained Fruit Chayote with Salt contain 19.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Fruit Chayote with Salt contain similar levels of Manganese and Water per five ounces.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Fruit Chayote with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 4 times more Energy, 4.4 times more Carbohydrate and 3.7 times more Protein than Boiled Fruit Chayote with Salt.
• While 5 oz of Boiled and Drained Fruit Chayote with Salt contain 2.7 times more Omega 3, 1.3 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 5 ounces of Boiled Fruit Chayote with Salt provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Boiled and Drained Fruit Chayote with Salt provide inadequate amounts of Omega 6 in five ounces.