Comparing Nutrients in 14 ounces Vegetarian meatloaf or patties VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Vegetarian meatloaf or patties	Baked White Potatoes	Recommended Dietary Allowance
Energy	27% 782kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.66g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	8.38% 6.07g	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	NA	1.97% 1.43g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	48% 18.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	149% 83.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	64.4% 0.84mg	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	77.4% 310μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	397% 9.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55.6% 50mg	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	45.8% 6.87mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	56% 0.5mg	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	104% 8.33mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	32.6% 0.75mg	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	195% 1365mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	146% 2183mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.22% 230g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Vegetarian meatloaf or patties vs Baked White Potatoes:

• Vegetarian meatloaf or patties have 18.8 times more Vitamin B1, 14 times more Vitamin B2, 6.5 times more Vitamin B3, 5.7 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and 43.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Vegetarian meatloaf or patties vs Baked White Potatoes:

• Vegetarian meatloaf or patties have 2.9 times more Calcium, 5.6 times more Copper, 3.3 times more Iron, 4.6 times more Phosphorus, 1.6 times more Selenium, 78.6 times more Sodium and 5.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Magnesium, 3 times more Potassium and 1.3 times more Water than Vegetarian meatloaf or patties.

Comparison of macro-nutrients per 14 ounces:

• Vegetarian meatloaf or patties have 2.1 times more Energy, 60 times more Fat, 35.6 times more Saturated Fat, 34.7 times more Omega 3, 84.6 times more Omega 6, 2.2 times more Fiber and 10 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Carbohydrate and 1.3 times more Sugars than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.