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

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Nance, canned, syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Energy	32.8% 950kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	216% 157g	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	113% 81.8g	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	% 74g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 4g	g per day for Men 19-50 years
Fiber	184% 70g	55.3% 21g	38g per day for Men 19-50 years
Protein	10% 5.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	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	11.5% 0.15mg	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	NA	95% 380μg	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	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

	Nance, canned, syrup, drained	Baked White Potatoes	Recommended Dietary Allowance
Calcium	42% 420mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	46.3% 3.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	10% 70mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.2% 749g	20.4% 754g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes contain 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 5.1 times more Vitamin B3 and 14.1 times more Vitamin B6 than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Whole White Potatoes have similar amounts of Vitamin C per 1 kg.

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

• Nance, canned, syrup, drained has 4.2 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 10.7 times more Phosphorus, 2.8 times more Potassium and 5.8 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Whole White 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, 10.2 times more Sugars, 22.7 times more Fructose and 3.3 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Nance, canned, syrup, drained as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 kg.