Comparing Nutrients in 7 ounces Baked Red Potatoes VS Papayas

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Papayas	4%	5%	91%

Macro Nutrients

	Baked Red Potatoes	Papayas	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	21.4% 15.5g	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	1.2% 0.87g	10.2% 7.4g	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	% 1.1g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	1.67% 0.93g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Papayas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	5.8% 0.075mg	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	13.4% 53.6μg	18.4% 73.4μg	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	27.8% 25mg	134% 121mg	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	1.06% 0.16mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Papayas	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	9.92% 0.089mg	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	17.4% 1.4mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	3.45% 0.079mg	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	20.4% 143mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Papayas per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Papayas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Papayas:

• 7 ounces of Baked Red Potatoes have 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 5.6 times more Vitamin B6 than Papayas.
• While 7 oz of Raw Papayas contain 47 times more Vitamin A, 1.4 times more Vitamin B9, 4.8 times more Vitamin C and 3.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Papayas provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Papayas have insufficient amounts of Vitamin B1
• Both Baked Whole Red Potatoes as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Papayas:

• 7 ounces of Baked Red Potatoes have 3.9 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 7.2 times more Phosphorus, 3 times more Potassium and 5 times more Zinc than Papayas.
• While 7 oz of Raw Papayas contain 2.2 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Papayas contain similar levels of Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Papayas lack sufficient amounts of Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2 times more Energy, 1.8 times more Carbohydrate and 4.9 times more Protein than Papayas.
• While 7 oz of Raw Papayas contain 3.1 times more Omega 3, 5.5 times more Sugars and 8.5 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Papayas offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 7 ounces of Papayas provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Raw Papayas provide inadequate amounts of Omega 6 in seven ounces.