Comparing Nutrients in 1 kilogram Fruit cocktail, canned, heavy syrup, drained VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Energy	24% 700kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	145% 188g	162% 211g	130g per day for Men 19-50 years
Sugars	236% 171g	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	44.7% 17g	55.3% 21g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	7.5% 30μg	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	21% 19mg	140% 126mg	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	40% 6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7% 70mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	36.3% 2.9mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	17% 120mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21.7% 804g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fruit cocktail, canned, heavy syrup, drained vs Baked White Potatoes:

• Fruit cocktail, canned, heavy syrup, drained has 14 times more Vitamin A, 15 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B1, 2 times more Vitamin B2, 4.1 times more Vitamin B3, 4.1 times more Vitamin B6, 12.7 times more Vitamin B9 and 6.6 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fruit cocktail, canned, heavy syrup, drained vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.4 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 5.4 times more Magnesium, 6.3 times more Phosphorus, 6 times more Potassium and 4.4 times more Zinc than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Baked Whole White Potatoes have similar amounts of Water per 1 kg.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fruit cocktail, canned, heavy syrup, drained has 11.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Energy and 4.5 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Baked Whole White Potatoes have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Fruit cocktail, canned, heavy syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.