Comparing Nutrients in 1 kilogram Sweet Pickle relish VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Energy	45% 1300kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	166% 216g	130g per day for Men 19-50 years
Sugars	402% 291g	23.4% 17g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	39.5% 15g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.07mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	232% 3mg	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	2.5% 10μg	22.5% 90μg	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	11% 10mg	142% 128mg	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	38.7% 5.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	698% 838μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3% 30mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	239% 2.15mg	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	109% 8.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	70% 1.6mg	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	20% 140mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	541% 8110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	16.8% 621g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Pickle relish VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Pickle relish versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweet Pickle relish vs Baked Potato Flesh:

• 1 kilogram of Sweet Pickle relish has more Vitamin A, 1.6 times more Vitamin B2, 14.5 times more Vitamin E and 279.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Vitamin B1, 6 times more Vitamin B3, 79.3 times more Vitamin B5, 20.1 times more Vitamin B6, 9 times more Vitamin B9 and 12.8 times more Vitamin C than Sweet Pickle relish.
• 1 kilogram of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Pickle relish vs Baked Potato Flesh:

• 1 kilogram of Sweet Pickle relish has 2.5 times more Iron and 162.2 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.5 times more Copper, 5 times more Magnesium, 10.7 times more Manganese, 3.6 times more Phosphorus, 15.6 times more Potassium and 2.1 times more Zinc than Sweet Pickle relish.
• 1 kilogram of Sweet Pickle relish lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Pickle relish has 1.4 times more Energy, 6.3 times more Omega 3, 1.6 times more Carbohydrate and 17.1 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Fiber and 5.3 times more Protein than Sweet Pickle relish.
• 1 kilogram of Sweet Pickle relish provide inadequate amounts of Protein
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.