Comparing Nutrients in 7 ounces Baked White Potatoes VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Baked White Potatoes	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	6.3% 183kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	57.3% 55.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	164% 52.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	79% 103g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	101% 73g	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	0.99% 0.71g	0.027% 0.02g	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	% 1.25g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 72g	g per day for Men 19-50 years
Fiber	11% 4.17g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	4.58% 0.06mg	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	19% 75.4μg	1.5% 5.95μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	65% 0.59mg	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	16% 1.27mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	82.7% 1.9mg	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	21.3% 149mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.83% 30.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Sweetened Coconut Flakes:

• Baked Whole White Potatoes have 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 7 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Baked Whole White Potatoes as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Sweetened Coconut Flakes:

• Baked Whole White Potatoes have 1.5 times more Potassium and 4.9 times more Water than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 2.3 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 5.1 times more Manganese, 1.3 times more Phosphorus, 32.2 times more Selenium, 40.7 times more Sodium and 2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Packaged Sweetened Coconut Meat Flakes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Packaged Sweetened Coconut Meat Flakes contain 5 times more Energy, 186.6 times more Fat, 659.9 times more Saturated Fat, 4.5 times more Omega 6, 2.5 times more Carbohydrate, 24 times more Sugars, 4.7 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.