Comparing Nutrients in 14 ounces Baked White Potatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%

Macro Nutrients

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Energy	12.6% 365kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	107% 103g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	69% 11.7g	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	148% 193g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	20.4% 14.8g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	15% 8.33g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	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	16% 0.19mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	15.3% 0.2mg	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	69.5% 278μg	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	1.06% 0.16mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	33% 0.3mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	76.3% 1.75mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.9% 70.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 14 ounces of Baked White Potatoes have 4.2 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 5.7 times more Vitamin B1, 4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B9, 11.5 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked White Potatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 14 ounces of Baked White Potatoes have 1.7 times more Copper, 1.8 times more Magnesium, 5.6 times more Potassium and 4.2 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 4.1 times more Iron, 2.3 times more Manganese, 11.4 times more Selenium, 58.4 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Selenium
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 5 times more Energy, 173.8 times more Fat, 204 times more Saturated Fat, 8.1 times more Omega 3, 60.3 times more Omega 6, 2.3 times more Carbohydrate, 2.4 times more Sugars and 2.9 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6