Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Baked Potato Flesh	Pickled Green Olives	Recommended Dietary Allowance
Energy	32% 930kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	158% 153g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	71.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	23.4% 17g	7.45% 5.4g	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	39.5% 15g	87% 33g	38g per day for Men 19-50 years
Protein	35% 19.6g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	24% 0.31mg	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	22.5% 90μg	7.5% 30μg	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	142% 128mg	0% 0mg	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	2.67% 0.4mg	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pickled Green Olives	Recommended Dietary Allowance
Calcium	5% 50mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	133% 1.2mg	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	43.8% 3.5mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	NA	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	71.4% 500mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1037% 15560mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	20.3% 753g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pickled Green Olives per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Pickled Green Olives:

• 1 kilogram of Baked Potato Flesh has 5 times more Vitamin B1, 5.9 times more Vitamin B3, 24.1 times more Vitamin B5, 9.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Pickled Green Olives.
• While 1 kg of Canned Pickled Green Olives contains more Vitamin A and 95.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Pickled Green Olives:

• 1 kilogram of Baked Potato Flesh has 1.8 times more Copper, 2.3 times more Magnesium, 12.5 times more Phosphorus, 9.3 times more Potassium and 7.3 times more Zinc than Pickled Green Olives.
• While 1 kg of Canned Pickled Green Olives contains 10.4 times more Calcium, 1.4 times more Iron and 311.2 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pickled Green Olives contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 kilogram of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Canned Pickled Green Olives lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 5.6 times more Carbohydrate, 3.1 times more Sugars and 1.9 times more Protein than Pickled Green Olives.
• While 1 kg of Canned Pickled Green Olives contains 1.6 times more Energy, 153.2 times more Fat, 78 times more Saturated Fat, 9.2 times more Omega 3, 38 times more Omega 6 and 2.2 times more Fiber than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Pickled Green Olives provide inadequate amounts of Protein