Comparing Nutrients in 100 grams Baked White Potatoes VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Avocados	5%	76%	19%

Macro Nutrients

	Baked White Potatoes	Avocados	Recommended Dietary Allowance
Energy	3.17% 92kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	9.85% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	0.91% 0.66g	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	0.5% 0.36g	0.17% 0.12g	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	% 0.63g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.06g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Avocados	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	19.8% 0.26mg	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	9.5% 38μg	20.3% 81μg	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	11% 10mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Avocados	Recommended Dietary Allowance
Calcium	1% 10mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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% 0.64mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	6.17% 0.14mg	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	10.7% 75mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.98% 73.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Avocados:

• Baked Whole White Potatoes have 1.3 times more Vitamin C than Raw Avocados.
• While Raw Avocados contain 1.4 times more Vitamin B1, 3 times more Vitamin B2, 3.6 times more Vitamin B5, 2.1 times more Vitamin B9, 51.8 times more Vitamin E and 7.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Avocados have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Baked Whole White Potatoes as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Avocados:

• Baked Whole White Potatoes have 1.3 times more Manganese and 1.4 times more Phosphorus than Raw Avocados.
• While Raw Avocados contain 1.5 times more Copper and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Avocados have similar amounts of Calcium, Iron, Magnesium, Potassium and Water per 100 g.
• Both Baked Whole White Potatoes as well as Raw Avocados have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 2.5 times more Carbohydrate and 2.3 times more Sugars than Raw Avocados.
• While Raw Avocados contain 1.7 times more Energy, 97.7 times more Fat, 53.2 times more Saturated Fat, 8.3 times more Omega 3, 34.2 times more Omega 6 and 3.2 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Avocados have similar amounts of Protein per 100 g.
• Both Baked Whole White Potatoes as well as Raw Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.