Comparing Nutrients in 100 grams Baked Red Potatoes VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Epazote	4%	13%	83%

Macro Nutrients

	Baked Red Potatoes	Epazote	Recommended Dietary Allowance
Energy	3% 87kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	0.59% 0.33g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Epazote	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.33% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	11.7% 0.15mg	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	6.75% 27μg	53.8% 215μg	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% 12.6mg	4% 3.6mg	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% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Epazote	Recommended Dietary Allowance
Calcium	0.9% 9mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	21% 0.19mg	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	8.75% 0.7mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	135% 3.1mg	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	10.3% 72mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.4% 89.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Epazote:

• Baked Whole Red Potatoes have 2.6 times more Vitamin B1, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 7 times more Vitamin B2 and 8 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Epazote:

• Raw Epazote contains 30.6 times more Calcium, 2.7 times more Iron, 4.3 times more Magnesium, 17.9 times more Manganese, 3.6 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Epazote have similar amounts of Copper, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 2.7 times more Energy, 2.6 times more Carbohydrate and 7 times more Protein than Raw Epazote.
• While Raw Epazote contains 2.1 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Epazote have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.