Comparing Nutrients in 1 kilogram Pie, mince, prepared from recipe VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, mince, prepared from recipe	3%	32%	65%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pie, mince, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Energy	100% 2890kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	84% 27g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	157% 26.6g	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	369% 480g	162% 211g	130g per day for Men 19-50 years
Sugars	390% 283g	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	68.4% 26g	55.3% 21g	38g per day for Men 19-50 years
Protein	46.4% 26g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Pie, mince, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	57.5% 230μg	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	65.6% 59mg	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	10% 1.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, mince, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Calcium	22% 220mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	186% 15mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	60% 420mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	10% 374g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, mince, prepared from recipe vs Baked White Potatoes:

• Pie, mince, prepared from recipe has 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3.8 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, mince, prepared from recipe vs Baked White Potatoes:

• Pie, mince, prepared from recipe has 2.2 times more Calcium, 2.3 times more Iron, 1.4 times more Manganese, 13.2 times more Selenium and 36.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 1.6 times more Zinc and 2 times more Water than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Baked Whole White Potatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, mince, prepared from recipe has 3.1 times more Energy, 72 times more Fat, 67.1 times more Saturated Fat, 12 times more Omega 3, 54.3 times more Omega 6, 2.3 times more Carbohydrate, 18.5 times more Sugars, 1.2 times more Fiber and 1.2 times more Protein than Baked Whole White Potatoes.
• Both Pie, mince, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.