Comparing Nutrients in 14 ounces Sweet Pickle relish VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sweet Pickle relish	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.8% 516kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	60% 77.8g	130g per day for Men 19-50 years
Sugars	159% 116g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	27% 242μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	64.7% 0.84mg	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	0.99% 3.97μg	26.8% 107μg	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	4.4% 3.97mg	55.6% 50mg	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	15.3% 2.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	277% 333μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	76.7% 0.69mg	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	43% 3.45mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	30% 0.69mg	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	7.94% 55.6mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	215% 3219mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.66% 246g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweet Pickle relish vs Baked Red Potatoes:

• Sweet Pickle relish has 61 times more Vitamin A, 7.3 times more Vitamin E and 29.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 1.5 times more Vitamin B2, 6.8 times more Vitamin B3, 48.7 times more Vitamin B5, 14.1 times more Vitamin B6, 27 times more Vitamin B9 and 12.6 times more Vitamin C than Sweet Pickle relish.
• Both Sweet Pickle relish as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Pickle relish vs Baked Red Potatoes:

• Sweet Pickle relish has 1.2 times more Iron and 67.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 5.6 times more Magnesium, 11.5 times more Manganese, 5.1 times more Phosphorus, 21.8 times more Potassium and 2.9 times more Zinc than Sweet Pickle relish.
• Both Sweet Pickle relish and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.
• Both Sweet Pickle relish as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet Pickle relish has 1.5 times more Energy, 4.2 times more Omega 3, 1.8 times more Carbohydrate and 20.4 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Fiber and 6.2 times more Protein than Sweet Pickle relish.
• Both Sweet Pickle relish as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.