Comparing Nutrients in 1 kilogram Peaches, canned, heavy syrup pack, solids and liquids VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Peaches, canned, heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	25.5% 740kcal	30% 870kcal	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	0.31% 0.1g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	153% 199g	151% 196g	130g per day for Men 19-50 years
Sugars	257% 186g	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	NA	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	34.2% 13g	47.4% 18g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	19% 170μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	7.5% 30μg	67.5% 270μg	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	31% 28mg	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	32.7% 4.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3% 30mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68μg	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	33.8% 2.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	15.7% 110mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	21.4% 793g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peaches, canned, heavy syrup pack, solids and liquids vs Baked Red Potatoes:

• Peaches, canned, heavy syrup pack, solids and liquids have 17 times more Vitamin A and 6.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B3, 6.8 times more Vitamin B5, 11.2 times more Vitamin B6, 9 times more Vitamin B9, 4.5 times more Vitamin C and 1.6 times more Vitamin K than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, solids and liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peaches, canned, heavy syrup pack, solids and liquids vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 3.4 times more Copper, 2.6 times more Iron, 5.6 times more Magnesium, 3.8 times more Manganese, 6.5 times more Phosphorus, 5.9 times more Potassium and 4.4 times more Zinc than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, solids and liquids and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.
• Both Peaches, canned, heavy syrup pack, solids and liquids as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Peaches, canned, heavy syrup pack, solids and liquids have 13 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Fiber and 5.1 times more Protein than Peaches, canned, heavy syrup pack, solids and liquids.
• Both Peaches, canned, heavy syrup pack, solids and liquids and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Peaches, canned, heavy syrup pack, solids and liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.