Comparing Nutrients in 1 kilogram Canned Pina Colada VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pina Colada	1%	38%	61%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Pina Colada	Baked White Potatoes	Recommended Dietary Allowance
Energy	81.7% 2370kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	78.4% 76g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	205% 65.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	2.63% 1g	55.3% 21g	38g per day for Men 19-50 years
Protein	10.7% 6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	162% 2.1mg	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	15% 60μg	95% 380μg	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	16.7% 15mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pina Colada	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	141% 1.27mg	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	3.75% 0.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	82% 1.9mg	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	51.4% 360mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	15% 549g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pina Colada vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2.8 times more Vitamin B1, 8.6 times more Vitamin B2, 14.7 times more Vitamin B3, 7.1 times more Vitamin B5, 12.4 times more Vitamin B6, 6.3 times more Vitamin B9 and 8.4 times more Vitamin C than Canned Pina Colada.
• Both Canned Pina Colada as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Pina Colada vs Baked White Potatoes:

• Canned Pina Colada has 1.7 times more Manganese, 1.4 times more Selenium and 10.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10 times more Calcium, 1.5 times more Copper, 21.3 times more Iron, 4.5 times more Magnesium, 2.1 times more Phosphorus, 6.6 times more Potassium, 1.8 times more Zinc and 1.4 times more Water than Canned Pina Colada.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pina Colada has 2.6 times more Energy, 50.7 times more Fat, 164.3 times more Saturated Fat and 1.3 times more Carbohydrate than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 21 times more Fiber and 3.5 times more Protein than Canned Pina Colada.
• Both Canned Pina Colada as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.