Comparing Nutrients in 7 ounces Bananas VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Bananas	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.1% 177kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	4.65% 3.37g	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	13.3% 9.62g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Bananas	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	4.47% 18μg	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	19% 17.3mg	28.2% 25.4mg	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	1.32% 0.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	14% 0.32mg	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	6.24% 43.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4% 149g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bananas vs Baked Potato Flesh:

• 7 ounces of Bananas have 3.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 3.4 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Bananas.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Bananas as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Baked Potato Flesh:

• 7 ounces of Bananas have 1.7 times more Manganese than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.8 times more Copper, 1.3 times more Iron, 2.3 times more Phosphorus and 1.9 times more Zinc than Raw Bananas.
• Both Bananas and Baked Potato Flesh contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Zinc
• Both Raw Bananas as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 7.2 times more Sugars and 1.7 times more Fiber than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Protein than Raw Bananas.
• Both Bananas and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Protein
• Both Raw Bananas as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.