Comparing Nutrients in 7 ounces Baked Potato Flesh VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Baked Potato Flesh	Tostada shells, corn	Recommended Dietary Allowance
Energy	6.36% 185kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	98% 128g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Tostada shells, corn	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	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	55.4% 0.72mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	NA	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	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	Tostada shells, corn	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	32.6% 0.29mg	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% 3.04mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	31.3% 0.72mg	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	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	87% 1304mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Tostada shells, corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Tostada shells, corn:

• 7 ounces of Baked Potato Flesh have 2.9 times more Vitamin B5 than Tostada shells, corn.
• While 7 oz of Tostada shells, corn contain 3.4 times more Vitamin B1 and 4.5 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tostada shells, corn provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Baked Potato Flesh vs Tostada shells, corn:

• 7 ounces of Baked Potato Flesh have 1.5 times more Copper, 1.6 times more Potassium and 22.7 times more Water than Tostada shells, corn.
• While 7 oz of Tostada shells, corn contain 15.2 times more Calcium, 4.4 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 4.1 times more Phosphorus, 7.3 times more Selenium, 131.4 times more Sodium and 4.2 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 Tostada shells, corn contain 5.1 times more Energy, 233.8 times more Fat, 269.7 times more Saturated Fat, 12.4 times more Omega 3, 250.8 times more Omega 6, 3 times more Carbohydrate, 3.9 times more Fiber and 3.1 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6