Comparing Nutrients in 14 ounces Baked Red Potatoes VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Flaxseed	13%	67%	20%

Macro Nutrients

	Baked Red Potatoes	Flaxseed	Recommended Dietary Allowance
Energy	12% 345kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	138% 23.4g	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	88% 115g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.56g	g per day for Men 19-50 years
Fiber	19% 7.14g	285% 108g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Flaxseed	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	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Flaxseed	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	538% 4.84mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	428% 9.85mg	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	364% 2548mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	NA	183% 101μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.75% 27.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Flaxseed:

• Baked Whole Red Potatoes have 21 times more Vitamin C than Flaxseed.
• While Flaxseed contains 22.8 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.9 times more Vitamin B5, 2.2 times more Vitamin B6, 3.2 times more Vitamin B9, 3.9 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Flaxseed:

• Baked Whole Red Potatoes have 11 times more Water than Flaxseed.
• While Flaxseed contains 28.3 times more Calcium, 7 times more Copper, 8.2 times more Iron, 14 times more Magnesium, 14.3 times more Manganese, 8.9 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Sodium and 10.9 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed contains 6.1 times more Energy, 281.1 times more Fat, 91.6 times more Saturated Fat, 1520.9 times more Omega 3, 120.5 times more Omega 6, 1.5 times more Carbohydrate, 15.2 times more Fiber and 8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Flaxseed have similar amounts of Sugars per 14 oz.
• Both Baked Whole Red Potatoes as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.