Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Baked Red Potatoes	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.14% 0.14g	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	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	1.03% 0.58g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	27.3% 0.36mg	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	7.44% 29.8μg	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	27.8% 25mg	66% 59.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	44.5% 0.4mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	46.5% 1.07mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cooked Tree Fern with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cooked Tree Fern with Salt:

• 7 ounces of Baked Red Potatoes have more Vitamin B1, 5.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Cooked Tree Fern with Salt.
• While 7 oz of Cooked Tree Fern with Salt contain 6 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Tree Fern with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Baked Whole Red Potatoes as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cooked Tree Fern with Salt:

• 7 ounces of Baked Red Potatoes have 4.4 times more Iron, 5.6 times more Magnesium, 18 times more Phosphorus, 109 times more Potassium and 1.3 times more Zinc than Cooked Tree Fern with Salt.
• While 7 oz of Cooked Tree Fern with Salt contain 3.1 times more Manganese and 20.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Tree Fern with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Baked Whole Red Potatoes as well as Cooked Tree Fern with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.2 times more Energy, 1.8 times more Carbohydrate and 7.9 times more Protein than Cooked Tree Fern with Salt.
• While 7 oz of Cooked Tree Fern with Salt contain 2.1 times more Fiber than Baked Whole Red Potatoes.
• 7 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein