Comparing Nutrients in 7 ounces Baked Potato Flesh VS Kanpyo

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Kanpyo	11%	2%	87%

Macro Nutrients

	Baked Potato Flesh	Kanpyo	Recommended Dietary Allowance
Energy	6.36% 185kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.28% 0.089g	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	2.85% 0.48g	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	99% 129g	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	51% 19.4g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Kanpyo	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	81.2% 1.06mg	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	30.3% 121μg	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	0.44% 0.4mg	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	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	Kanpyo	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	95% 0.86mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	98% 2.26mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	92% 3139mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.07% 39.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Kanpyo per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have more Vitamin B1 and 64 times more Vitamin C than Kanpyo.
• While 7 oz of Dried gourd strips contain 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 4.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.8 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Kanpyo have insufficient amounts of Vitamin B1 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baked Potato Flesh have 3.8 times more Water than Kanpyo.
• While 7 oz of Dried gourd strips contain 56 times more Calcium, 2 times more Copper, 14.6 times more Iron, 5 times more Magnesium, 7.1 times more Manganese, 3.8 times more Phosphorus, 4 times more Potassium, 8.7 times more Selenium and 20.2 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried gourd strips contain 2.8 times more Energy, 3 times more Carbohydrate, 6.5 times more Fiber and 4.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Dried gourd strips provide inadequate amounts of Omega 6 in seven ounces.