Comparing Nutrients in 14 ounces Baked White Potatoes VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Energy	12.6% 365kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	107% 139g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	159% 116g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	15% 8.33g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	0.56% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	4.58% 0.06mg	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	37.7% 151μg	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	55.6% 50mg	4.4% 3.97mg	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	1.06% 0.16mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	277% 333μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	37.5% 0.34mg	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	31.8% 2.54mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	2.6% 0.06mg	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	42.5% 298mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	215% 3219mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6.66% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Sweet Pickle relish:

• Baked Whole White Potatoes have more Vitamin B1, 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 54.7 times more Vitamin B5, 14.1 times more Vitamin B6, 38 times more Vitamin B9 and 12.6 times more Vitamin C than Sweet Pickle relish.
• While Sweet Pickle relish contains 61 times more Vitamin A, 14.5 times more Vitamin E and 31 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Sweet Pickle relish:

• Baked Whole White Potatoes have 3.3 times more Calcium, 1.5 times more Copper, 5.4 times more Magnesium, 12.6 times more Manganese, 5.4 times more Phosphorus, 21.8 times more Potassium, 2.5 times more Zinc and 1.2 times more Water than Sweet Pickle relish.
• While Sweet Pickle relish contains 1.4 times more Iron and 115.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.9 times more Fiber and 5.7 times more Protein than Sweet Pickle relish.
• While Sweet Pickle relish contains 1.4 times more Energy, 4.2 times more Omega 3, 1.7 times more Carbohydrate and 19 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.