Comparing Nutrients in 7 ounces Baked Potato Flesh VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Black Currants	8%	5%	87%

Macro Nutrients

	Baked Potato Flesh	Black Currants	Recommended Dietary Allowance
Energy	6.36% 185kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.25% 0.21g	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	23.5% 30.5g	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	NA	38g per day for Men 19-50 years
Protein	6.95% 3.9g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Black Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	10% 0.13mg	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	NA	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	399% 359mg	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	0.53% 0.079mg	13.2% 2mg	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	Black Currants	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	19% 0.17mg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Black Currants per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 2.1 times more Vitamin B1, 4.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.6 times more Vitamin B6 than Black Currants.
• While 7 oz of Raw European Black Currants contain 2.4 times more Vitamin B2, 14.1 times more Vitamin C and 25 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Black Currants:

• 7 ounces of Baked Potato Flesh have 2.5 times more Copper and 1.2 times more Potassium than Black Currants.
• While 7 oz of Raw European Black Currants contain 11 times more Calcium, 4.4 times more Iron and 1.6 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Black Currants contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Protein than Black Currants.
• While 7 oz of Raw European Black Currants contain 7.2 times more Omega 3 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw European Black Currants provide inadequate amounts of Omega 6 in seven ounces.