Comparing Nutrients in 14 ounces Baked Red Potatoes VS Syrups, corn, light

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Syrups, corn, light	0%	1%	99%

Macro Nutrients

	Baked Red Potatoes	Syrups, corn, light	Recommended Dietary Allowance
Energy	12% 345kcal	38.7% 1123kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	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	234% 305g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	420% 305g	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	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Syrups, corn, light	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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	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	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	0% 0mg	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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Syrups, corn, light	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	0.12% 3.97mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	8.22% 304g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Syrups, corn, light:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, corn, light.
• Both Baked Whole Red Potatoes as well as Syrups, corn, light have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Syrups, corn, light:

• Baked Whole Red Potatoes have more Copper, more Iron, 28 times more Magnesium, more Manganese, more Phosphorus, 545 times more Potassium and 3.4 times more Water than Syrups, corn, light.
• While Syrups, corn, light contain 1.4 times more Calcium and 5.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Syrups, corn, light have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have more Fiber and more Protein than Syrups, corn, light.
• While Syrups, corn, light contain 3.3 times more Energy, 3.9 times more Carbohydrate and 53.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Syrups, corn, light have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.