Comparing Nutrients in 7 ounces Clementines VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Clementines	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.2% 93kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	33% 42.8g	130g per day for Men 19-50 years
Sugars	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3% 1.7g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Clementines	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	46% 0.6mg	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	12% 47.6μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	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	2.65% 0.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	47.4% 0.43mg	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	3.47% 0.28mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	5.95% 41.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	1.1% 0.12mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Clementines 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 Clementines vs Baked Potato Flesh:

• 7 ounces of Clementines have 1.4 times more Vitamin B2, 2.7 times more Vitamin B9 and 3.8 times more Vitamin C than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Clementines.
• Both Clementines and Baked Potato Flesh provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Clementines as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Clementines have 6 times more Calcium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 5 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 7 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium and 4.8 times more Zinc than Raw Clementines.
• Both Clementines and Baked Potato Flesh contain similar levels of Water per seven ounces.
• 7 ounces of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Clementines as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Clementines have 5.4 times more Sugars than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2 times more Energy, 1.8 times more Carbohydrate and 2.3 times more Protein than Raw Clementines.
• Both Clementines and Baked Potato Flesh offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Clementines provide inadequate amounts of Energy and Protein