Comparing Nutrients in 14 ounces Baked White Potatoes VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Baked White Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	12.6% 365kcal	1.5% 43.7kcal	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	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.79% 0.13g	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	6.9% 8.97g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	5.8% 4.2g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15% 8.33g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.4% 39.7μg	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	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	2.75% 0.036mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	155% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0% 0mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	1.9% 0.044mg	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	2.7% 91mg	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	320% 4794mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	8.1% 299g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Sour Cucumber Pickles:

• Baked Whole White Potatoes have more Vitamin B1, 4.3 times more Vitamin B2, more Vitamin B3, 10.1 times more Vitamin B5, 23.4 times more Vitamin B6, 38 times more Vitamin B9 and 12.6 times more Vitamin C than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 10 times more Vitamin A and 17.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Sour Cucumber Pickles:

• Baked Whole White Potatoes have more Calcium, 1.5 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 17.2 times more Manganese, 5.4 times more Phosphorus, 23.7 times more Potassium and 17.5 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 172.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sour Cucumber Pickles have similar amounts of Water per 14 oz.
• Both Baked Whole White Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 8.4 times more Energy, 9.3 times more Carbohydrate, 1.4 times more Sugars, 1.8 times more Fiber and 6.4 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.1 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.