Comparing Nutrients in 5 ounces Baked Red Potatoes VS Nutmeg Butter Oil

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Nutmeg Butter Oil	0%	100%	0%

Macro Nutrients

	Baked Red Potatoes	Nutmeg Butter Oil	Recommended Dietary Allowance
Energy	4.25% 123kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	399% 128g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0% 0g	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	0% 0g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Nutmeg Butter Oil	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	0% 0mg	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	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	0% 0mg	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	0% 0μg	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% 0mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Nutmeg Butter Oil	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	NA	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Nutmeg Butter Oil per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Nutmeg Butter Oil:

• 5 ounces of Baked Red Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Nutmeg Butter Oil.
• 5 ounces of Nutmeg Butter Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Nutmeg Butter Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Nutmeg Butter Oil:

• 5 ounces of Baked Red Potatoes have more Iron, more Magnesium, more Phosphorus, more Potassium, more Zinc and more Water than Nutmeg Butter Oil.
• 5 ounces of Nutmeg Butter Oil lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Nutmeg Butter Oil lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have more Carbohydrate, more Fiber and more Protein than Nutmeg Butter Oil.
• While 5 oz of Nutmeg Butter Oil contain 10.2 times more Energy, 666.7 times more Fat and 2250 times more Saturated Fat than Baked Whole Red Potatoes.
• 5 ounces of Nutmeg Butter Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Nutmeg Butter Oil provide inadequate amounts of Omega 3 and Omega 6 in five ounces.