Comparing Nutrients in 1 kilogram Nance, canned, syrup, drained VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Nance, canned, syrup, drained	Baked Red Potatoes	Recommended Dietary Allowance
Energy	32.8% 950kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	13% 13g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	151% 196g	130g per day for Men 19-50 years
Sugars	216% 157g	19.7% 14.3g	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	113% 81.8g	6.07% 4.4g	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	% 74g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 4.5g	g per day for Men 19-50 years
Fiber	184% 70g	47.4% 18g	38g per day for Men 19-50 years
Protein	10% 5.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	163% 2.12mg	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	NA	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	120% 108mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	42% 420mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	193% 1.74mg	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	46.3% 3.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	75.2% 1.73mg	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	10% 70mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.2% 749g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nance, canned, syrup, drained vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 4.8 times more Vitamin B1, 2.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 14.1 times more Vitamin B6 than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Whole Red Potatoes have similar amounts of Vitamin C per 1 kg.

Comparing minerals per 1 kilogram for Nance, canned, syrup, drained vs Baked Red Potatoes:

• Nance, canned, syrup, drained has 4.7 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 10.3 times more Phosphorus, 2.8 times more Potassium and 6.7 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Whole Red Potatoes have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Nance, canned, syrup, drained has 8.5 times more Fat, 11 times more Sugars, 18.6 times more Fructose and 3.9 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.1 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Nance, canned, syrup, drained as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 1 kg.