Comparing Nutrients in 100 grams Baked Potato Flesh VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Baked Potato Flesh	Cooked Kamut	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.24% 0.077g	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	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	4.23% 3.07g	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	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.4% 0.07mg	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	2.75% 11μg	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	NA	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	0.27% 0.04mg	1.6% 0.24mg	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	Cooked Kamut	Recommended Dietary Allowance
Calcium	0.5% 5mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	23% 0.21mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	44.8% 1.03mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Kamut per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Cooked Kamut:

• 100 grams of Baked Potato Flesh have 4.3 times more Vitamin B6 than Cooked Kamut.
• While 100 g of Cooked Khorasan Wheat contain 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Kamut provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Cooked Kamut:

• 100 grams of Baked Potato Flesh have 2.4 times more Potassium than Cooked Kamut.
• While 100 g of Cooked Khorasan Wheat contain 5 times more Iron, 1.9 times more Magnesium, 6.4 times more Manganese, 2.9 times more Phosphorus, 106.3 times more Selenium and 6.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Kamut contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Khorasan Wheat contain 1.4 times more Energy, 1.3 times more Carbohydrate, 1.8 times more Sugars, 2.9 times more Fiber and 2.9 times more Protein than Baked Potatoes Flesh no Salt.