Comparing Nutrients in 14 ounces Baked Potato Flesh VS Frozen novelties, ice type, pineapple-coconut

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen novelties, ice type, pineapple-coconut	0%	20%	80%

Macro Nutrients

	Baked Potato Flesh	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Energy	12.7% 369kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	28.6% 9.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	73% 95g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	14% 7.78g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	4.9% 0.064mg	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	8.93% 35.7μg	0.99% 3.97μg	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	56.4% 51mg	58.2% 52.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Calcium	2% 20mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	19.4% 0.17mg	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	17.4% 1.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	27.8% 0.64mg	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	28.3% 198mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.1% 299g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen novelties, ice type, pineapple-coconut per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Frozen novelties, ice type, pineapple-coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Frozen novelties, ice type, pineapple-coconut:

• 14 ounces of Baked Potato Flesh have 17.5 times more Vitamin B1, 41 times more Vitamin B3, 14.2 times more Vitamin B5, 18.8 times more Vitamin B6 and 9 times more Vitamin B9 than Frozen novelties, ice type, pineapple-coconut.
• Both Baked Potato Flesh and Frozen novelties, ice type, pineapple-coconut provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Frozen novelties, ice type, pineapple-coconut:

• 14 ounces of Baked Potato Flesh have 4.9 times more Copper, 5 times more Magnesium, 5.6 times more Phosphorus, 23 times more Potassium and 2.6 times more Zinc than Frozen novelties, ice type, pineapple-coconut.
• While 14 oz of Frozen novelties, ice type, pineapple-coconut contain 10.1 times more Iron and 7 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen novelties, ice type, pineapple-coconut contain similar levels of Manganese per 14 ounces.
• 14 ounces of Frozen novelties, ice type, pineapple-coconut lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Frozen novelties, ice type, pineapple-coconut lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 2.1 times more Fiber and more Protein than Frozen novelties, ice type, pineapple-coconut.
• While 14 oz of Frozen novelties, ice type, pineapple-coconut contain 26 times more Fat and 88.6 times more Saturated Fat than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen novelties, ice type, pineapple-coconut offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Frozen novelties, ice type, pineapple-coconut provide inadequate amounts of Fiber and Protein