Comparing Nutrients in 14 ounces Low Sodium Sweet Cucumber Pickles VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Low Sodium Sweet Cucumber Pickles	1%	2%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Low Sodium Sweet Cucumber Pickles	Baked Red Potatoes	Recommended Dietary Allowance
Energy	16.7% 484kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	103% 134g	60% 77.8g	130g per day for Men 19-50 years
Sugars	146% 106g	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

	Low Sodium Sweet Cucumber Pickles	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	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	5.3% 4.76mg	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	14% 2.1mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	254% 304μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Sodium Sweet Cucumber Pickles	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	29.3% 2.34mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	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	6.8% 47.6mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7% 259g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Low Sodium Sweet Cucumber Pickles vs Baked Red Potatoes:

• Low Sodium Sweet Cucumber Pickles have 56 times more Vitamin A, 6.6 times more Vitamin E and 27.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8 times more Vitamin B1, 1.6 times more Vitamin B2, 9.2 times more Vitamin B3, 2.8 times more Vitamin B5, 14.1 times more Vitamin B6, 27 times more Vitamin B9 and 10.5 times more Vitamin C than Low Sodium Sweet Cucumber Pickles.
• Both Low Sodium Sweet Cucumber Pickles 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 Low Sodium Sweet Cucumber Pickles vs Baked Red Potatoes:

• Low Sodium Sweet Cucumber Pickles have 1.5 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Copper, 7 times more Magnesium, 11.5 times more Manganese, 6 times more Phosphorus, 17 times more Potassium and 5 times more Zinc than Low Sodium Sweet Cucumber Pickles.
• Both Low Sodium Sweet Cucumber Pickles and Baked Whole Red Potatoes have similar amounts of Iron and Water per 14 oz.
• Both Low Sodium Sweet Cucumber Pickles as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Low Sodium Sweet Cucumber Pickles have 1.4 times more Energy, 4 times more Omega 3, 1.7 times more Carbohydrate and 18.7 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 Low Sodium Sweet Cucumber Pickles.
• Both Low Sodium Sweet Cucumber Pickles as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.