Comparing Nutrients in 7 ounces Baked Red Potatoes VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Baked Red Potatoes	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	5.95% 173kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	22.5% 29.2g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	34.8% 25.2g	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	16.6% 12g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.26g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	1.07% 0.014mg	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	0.5% 2μg	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	15.7% 14mg	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	1.06% 0.16mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	3.1% 0.028mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	1.73% 0.04mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.56% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Canned Tamarind Nectar:

• Baked Whole Red Potatoes have 24 times more Vitamin B1, 16.7 times more Vitamin B2, 22.8 times more Vitamin B3, 9.2 times more Vitamin B5, 30.3 times more Vitamin B6, 27 times more Vitamin B9, 1.8 times more Vitamin C and 28 times more Vitamin K than Canned Tamarind Nectar.
• Both Baked Whole Red Potatoes as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Canned Tamarind Nectar:

• Baked Whole Red Potatoes have 12.4 times more Copper, 7 times more Magnesium, 8.7 times more Manganese, 36 times more Phosphorus, 20.2 times more Potassium and 20 times more Zinc than Canned Tamarind Nectar.
• Both Baked Whole Red Potatoes and Canned Tamarind Nectar have similar amounts of Calcium, Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.5 times more Energy, 1.3 times more Carbohydrate, 3.6 times more Fiber and 25.6 times more Protein than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 8.9 times more Sugars and 13.8 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.