Comparing Nutrients in 14 ounces Baked Red Potatoes VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Baked Red Potatoes	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	12% 345kcal	75.4% 2187kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	120% 38.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	108% 18.4g	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	138% 179g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	4.05% 2.94g	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	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	6.4% 0.083mg	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	77.4% 310μg	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	0% 0mg	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	2.1% 0.32mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	53.2% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	50.3% 0.45mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	84.2% 1.94mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	NA	175% 96μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Puff pastry, frozen, ready-to-bake:

• Baked Whole Red Potatoes have more Vitamin B5, 10.1 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 5.5 times more Vitamin B1, 5.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B9, 6.8 times more Vitamin E and 5.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Puff pastry, frozen, ready-to-bake:

• Baked Whole Red Potatoes have 1.5 times more Copper, 1.8 times more Magnesium, 8.9 times more Potassium and 9 times more Water than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 3.7 times more Iron, 2.8 times more Manganese, 20.8 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Puff pastry, frozen, ready-to-bake have similar amounts of Calcium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.9 times more Sugars than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 6.3 times more Energy, 254 times more Fat, 241.1 times more Saturated Fat, 16.6 times more Omega 3, 94.8 times more Omega 6, 2.3 times more Carbohydrate and 3.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Puff pastry, frozen, ready-to-bake have similar amounts of Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.