Comparing Nutrients in 100 grams Boiled Potato Flesh, Cooked In Skin VS Fast-food Cola

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Fast-food Cola	1%	0%	99%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Fast-food Cola	Recommended Dietary Allowance
Energy	3% 87kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	7.35% 9.56g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	12.4% 8.97g	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	0.4% 0.29g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	0% 0g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	0.13% 0.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Fast-food Cola	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	0% 0mg	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	2.5% 10μg	0% 0μg	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	14.4% 13mg	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	0.067% 0.01mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Fast-food Cola	Recommended Dietary Allowance
Calcium	0.5% 5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	0.11% 0.001mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.4μg	1.43% 57μg	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	3.88% 0.31mg	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	0.087% 0.002mg	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	6.3% 44mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	0.059% 2mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Fast-food Cola per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Potato Flesh, Cooked In Skin versus 100 g of Fast-food Cola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Potato Flesh, Cooked In Skin vs Fast-food Cola:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Fast-food Cola.
• 100 grams of Fast-food Cola have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Potato Flesh, Cooked In Skin vs Fast-food Cola:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 188 times more Copper, 2.8 times more Iron, more Magnesium, 69 times more Manganese, 4.4 times more Phosphorus, 189.5 times more Potassium and 15 times more Zinc than Fast-food Cola.
• Both Boiled Potato Flesh, Cooked In Skin and Fast-food Cola contain similar levels of Water per 100 grams.
• 100 grams of Fast-food Cola lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Carbonated Fast-food Cola lack sufficient amounts of Calcium, Fluoride and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 2.4 times more Energy, 2.1 times more Carbohydrate, more Fiber and 26.7 times more Protein than Fast-food Cola.
• While 100 g of Carbonated Fast-food Cola contain 9.9 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• 100 grams of Fast-food Cola provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Carbonated Fast-food Cola provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.