Comparing Nutrients in 7 ounces Baked Potato Flesh VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Arrowroot	23%	2%	75%

Macro Nutrients

	Baked Potato Flesh	Arrowroot	Recommended Dietary Allowance
Energy	6.36% 185kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Arrowroot	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	40.6% 0.53mg	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	4.47% 18μg	168% 671μg	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	28.2% 25.4mg	4.2% 3.77mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Arrowroot	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	26.7% 0.24mg	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	8.7% 0.69mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	15% 0.35mg	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% 99mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Arrowroot per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 1.9 times more Vitamin B5 and 6.7 times more Vitamin C than Arrowroot.
• While 7 oz of Raw Arrowroot contain 1.4 times more Vitamin B1, 2.8 times more Vitamin B2 and 37.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Arrowroot provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baked Potato Flesh have 1.8 times more Copper than Arrowroot.
• While 7 oz of Raw Arrowroot contain 6.3 times more Iron, 2 times more Phosphorus and 2.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Arrowroot contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Raw Arrowroot lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.4 times more Energy and 1.6 times more Carbohydrate than Arrowroot.
• While 7 oz of Raw Arrowroot contain 2.2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Arrowroot offer comparable quantities of Fiber per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Raw Arrowroot provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.