Comparing Nutrients in 100 grams Baked Potato Flesh VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Capers	26%	21%	53%

Macro Nutrients

	Baked Potato Flesh	Canned Capers	Recommended Dietary Allowance
Energy	3.2% 93kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.57% 0.41g	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	3.95% 1.5g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Capers	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	1.77% 0.023mg	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	2.25% 9μg	5.75% 23μg	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	14.2% 13mg	4.78% 4.3mg	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	0.27% 0.04mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	20.5% 24.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Capers	Recommended Dietary Allowance
Calcium	0.5% 5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	41.6% 0.37mg	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	4.38% 0.35mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	3.4% 0.078mg	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	7.14% 50mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	1.18% 40mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	157% 2348mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Capers per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Canned Capers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Canned Capers:

• 100 grams of Baked Potato Flesh have 5.8 times more Vitamin B1, 2.1 times more Vitamin B3, 20.6 times more Vitamin B5, 13.1 times more Vitamin B6 and 3 times more Vitamin C than Canned Capers.
• While 100 g of Canned Capers contain 6.6 times more Vitamin B2, 2.6 times more Vitamin B9, 22 times more Vitamin E and 82 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 100 grams of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Baked Potatoes Flesh no Salt as well as Canned Capers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Canned Capers:

• 100 grams of Baked Potato Flesh have 2.1 times more Manganese, 5 times more Phosphorus and 9.8 times more Potassium than Canned Capers.
• While 100 g of Canned Capers contain 8 times more Calcium, 1.7 times more Copper, 4.8 times more Iron, 1.3 times more Magnesium, 4 times more Selenium and 469.6 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Capers contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 100 grams of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 4 times more Energy, 4.4 times more Carbohydrate and 4.1 times more Sugars than Canned Capers.
• While 100 g of Canned Capers contain 18.3 times more Omega 3 and 2.1 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Capers offer comparable quantities of Protein per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• 100 grams of Canned Capers provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Canned Capers provide inadequate amounts of Omega 6 in 100 grams.