Comparing Nutrients in 7 ounces Baked Potato Flesh VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Baked Potato Flesh	Boiled Dock	Recommended Dietary Allowance
Energy	6.36% 185kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	4.47% 5.8g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	15.3% 0.2mg	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	3.97% 16μg	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	58% 52mg	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	Boiled Dock	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	25% 0.23mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	26% 0.6mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.05% 150g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Dock per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 3.1 times more Vitamin B1, 3.4 times more Vitamin B3, 15.4 times more Vitamin B5 and 3 times more Vitamin B6 than Boiled Dock.
• While 7 oz of Boiled and Drained Dock contain more Vitamin A, 4.1 times more Vitamin B2 and 2.1 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• 7 ounces of Boiled Dock have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Boiled Dock:

• 7 ounces of Baked Potato Flesh have 1.9 times more Copper, 1.2 times more Potassium and 1.7 times more Zinc than Boiled Dock.
• While 7 oz of Boiled and Drained Dock contain 7.6 times more Calcium, 5.9 times more Iron, 3.6 times more Magnesium and 1.9 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Dock contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 7 ounces of Boiled Dock lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Dock lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 4.7 times more Energy and 7.4 times more Carbohydrate than Boiled Dock.
• While 7 oz of Boiled and Drained Dock contain 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Dock offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Dock provide inadequate amounts of Energy