Comparing Nutrients in 14 ounces Pie crust, standard-type, dry mix, prepared, baked VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pie crust, standard-type, dry mix, prepared, baked	Baked White Potatoes	Recommended Dietary Allowance
Energy	68.6% 1988kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	96% 30.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	85.3% 14.5g	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	154% 200g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	19% 7.14g	22% 8.33g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix, prepared, baked	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.8% 0.74mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	64.4% 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	69.5% 278μg	37.7% 151μg	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	0% 0mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix, prepared, baked	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24% 238mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	56% 0.5mg	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	107% 8.53mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	32.6% 0.75mg	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	47.6% 333mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	159% 87.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	193% 2893mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.14% 42g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, dry mix, prepared, baked vs Baked White Potatoes:

• Pie crust, standard-type, dry mix, prepared, baked has 6.3 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pie crust, standard-type, dry mix, prepared, baked vs Baked White Potatoes:

• Pie crust, standard-type, dry mix, prepared, baked has 6 times more Calcium, 3.4 times more Iron, 1.6 times more Manganese, 44.2 times more Selenium and 104.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 1.8 times more Magnesium, 8.8 times more Potassium and 7.1 times more Water than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Baked Whole White Potatoes have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, standard-type, dry mix, prepared, baked has 5.4 times more Energy, 202.7 times more Fat, 192.8 times more Saturated Fat, 12.9 times more Omega 3, 74.6 times more Omega 6, 2.4 times more Carbohydrate and 3.2 times more Protein than Baked Whole White Potatoes.
• Both Pie crust, standard-type, dry mix, prepared, baked and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.