Comparing Nutrients in 14 ounces Baked Red Potatoes VS Pickles, chowchow, with cauliflower onion mustard, sweet

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Baked Red Potatoes	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	12% 345kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	81.3% 106g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	131% 95g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	3.05% 0.04mg	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	26.8% 107μg	4.96% 20μg	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	55.6% 50mg	26.5% 24mg	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	2.1% 0.32mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	40.6% 0.37mg	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	34.7% 2.78mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	14.7% 0.34mg	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	41% 286mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	139% 2092mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.22% 304g	7.4% 273g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Baked Whole Red Potatoes have more Vitamin B1, 2.5 times more Vitamin B2, more Vitamin B3, 5.1 times more Vitamin B5, 21.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 2.1 times more Vitamin C than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 2 times more Vitamin E and 22 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Baked Whole Red Potatoes have 1.9 times more Copper, 1.3 times more Magnesium, 2 times more Manganese, 3.3 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 2.6 times more Calcium, 2 times more Iron and 43.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pickles, chowchow, with cauliflower onion mustard, sweet have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.5 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 1.4 times more Energy, 8.1 times more Omega 3, 5.6 times more Omega 6, 1.4 times more Carbohydrate and 16.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pickles, chowchow, with cauliflower onion mustard, sweet have similar amounts of Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.