Comparing Nutrients in 14 ounces Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	64% 1857kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	118% 114g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	101% 32.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	28.5% 0.46g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	19% 7.14g	38g per day for Men 19-50 years
Protein	39% 22g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	76.4% 306μg	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	NA	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33% 4.92mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.6% 59.5μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	112% 8.97mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	38.6% 270mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	NA	55μg per day for Men 19-50 years
Sodium	93% 1401mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Baked Red Potatoes:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B9, 15.5 times more Vitamin E and 5.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Baked Red Potatoes:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 2.2 times more Calcium, 3.2 times more Iron, 2.8 times more Manganese and 29.4 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Copper, 1.9 times more Magnesium, 6 times more Potassium and 4.3 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Baked Whole Red Potatoes have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 5.4 times more Energy, 191.6 times more Fat, 203.2 times more Saturated Fat, 7.7 times more Omega 3, 68.3 times more Omega 6, 2.4 times more Carbohydrate and 2.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 14 oz.