Comparing Nutrients in 5 ounces Baked Red Potatoes VS Frozen Naranjilla Pulp

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Baked Red Potatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	NA	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	7.3% 5.3g	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	2.03% 1.47g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 2.44g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	11.7% 0.15mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	5.04% 4.54mg	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	0.76% 0.11mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	4.4% 0.04mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	4.13% 0.095mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Frozen Naranjilla Pulp per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Frozen Naranjilla Pulp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Frozen Naranjilla Pulp:

• 5 ounces of Baked Red Potatoes have 1.6 times more Vitamin B1, more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 9 times more Vitamin B9 and 3.9 times more Vitamin C than Frozen Naranjilla Pulp.
• While 5 oz of Frozen Naranjilla Pulp contain 28 times more Vitamin A, 9.4 times more Vitamin E and 5.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Naranjilla Pulp provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Frozen Naranjilla Pulp have insufficient amounts of Vitamin B2 and Vitamin B9

Comparing minerals per 5 ounces for Baked Red Potatoes vs Frozen Naranjilla Pulp:

• 5 ounces of Baked Red Potatoes have 6.2 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 6 times more Phosphorus, 2.7 times more Potassium and 4 times more Zinc than Frozen Naranjilla Pulp.
• Both Baked Red Potatoes and Frozen Naranjilla Pulp contain similar levels of Water per five ounces.
• 5 ounces of Frozen Naranjilla Pulp lack sufficient amounts of Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Frozen Naranjilla Pulp lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 3.5 times more Energy, 3.3 times more Carbohydrate, 1.6 times more Fiber and 5.2 times more Protein than Frozen Naranjilla Pulp.
• While 5 oz of Frozen Naranjilla Pulp contain 2.6 times more Sugars than Baked Whole Red Potatoes.
• 5 ounces of Frozen Naranjilla Pulp provide inadequate amounts of Energy and Protein