Comparing Nutrients in 7 ounces Baked Potato Flesh VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Baked Potato Flesh	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	6.36% 185kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	13% 9.53g	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	15.7% 5.95g	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	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	50% 0.65mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	72% 0.65mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	28.6% 0.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	34% 1159mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Chinese Waterchestnuts per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 1.4 times more Vitamin B3 and 3.2 times more Vitamin C than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.3 times more Vitamin B1, 9.5 times more Vitamin B2, 1.8 times more Vitamin B9 and 30 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Chinese Waterchestnuts provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Baked Potatoes Flesh no Salt as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Chinese Waterchestnuts:

• 7 ounces of Baked Potato Flesh have 5.8 times more Iron than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.5 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Chinese Waterchestnuts contain similar levels of Magnesium per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Iron
• Both Baked Potatoes Flesh no Salt as well as Raw Chinese Waterchestnuts 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 Protein than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 2.8 times more Sugars and 2 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Chinese Waterchestnuts offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.