Comparing Nutrients in 100 grams Baked Potato Flesh VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Baked Potato Flesh	Boiled Dock	Recommended Dietary Allowance
Energy	3.2% 93kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	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	2.25% 2.93g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.3% 174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	0.72% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	7.7% 0.1mg	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	2% 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	14.2% 13mg	29.2% 26.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Dock	Recommended Dietary Allowance
Calcium	0.5% 5mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	12.7% 0.11mg	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	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	13% 0.3mg	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	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Dock per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Boiled Dock:

• 100 grams of Baked Potato Flesh have 3.1 times more Vitamin B1, 3.4 times more Vitamin B3, 15.4 times more Vitamin B5 and 3 times more Vitamin B6 than Boiled Dock.
• While 100 g of Boiled and Drained Dock contain more Vitamin A, 4.1 times more Vitamin B2 and 2.1 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• 100 grams of Boiled Dock have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Boiled Dock:

• 100 grams of Baked Potato Flesh have 1.9 times more Copper, 1.2 times more Potassium and 1.7 times more Zinc than Boiled Dock.
• While 100 g of Boiled and Drained Dock contain 7.6 times more Calcium, 5.9 times more Iron, 3.6 times more Magnesium and 1.9 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Dock contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• 100 grams of Boiled Dock lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Dock lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 4.7 times more Energy and 7.4 times more Carbohydrate than Boiled Dock.
• While 100 g of Boiled and Drained Dock contain 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Dock offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Dock provide inadequate amounts of Energy