Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Sour Pickled Cucumber low Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Sour Pickled Cucumber low Salt	11%	15%	74%

Macro Nutrients

	Baked Potato Flesh	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Energy	32% 930kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	23.4% 17g	14.6% 10.6g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	35% 19.6g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	6.92% 0.09mg	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	2.5% 10μg	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	11% 10mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Calcium	5% 50mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	94% 0.85mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	4.8% 0.11mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Sour Pickled Cucumber low Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Sour Pickled Cucumber low Salt:

• 1 kilogram of Baked Potato Flesh has more Vitamin B1, more Vitamin B3, 14.6 times more Vitamin B5, 33.4 times more Vitamin B6, 9 times more Vitamin B9 and 12.8 times more Vitamin C than Sour Pickled Cucumber low Salt.
• While 1 kg of Sour Pickled Cucumber low sodium contains 156.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin K
• 1 kilogram of Sour Pickled Cucumber low Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Sour Pickled Cucumber low sodium have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Sour Pickled Cucumber low Salt:

• 1 kilogram of Baked Potato Flesh has 2.5 times more Copper, 6.3 times more Magnesium, 14.6 times more Manganese, 3.6 times more Phosphorus, 17 times more Potassium and 14.5 times more Zinc than Sour Pickled Cucumber low Salt.
• Both Baked Potato Flesh and Sour Pickled Cucumber low Salt contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Sour Pickled Cucumber low Salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Sour Pickled Cucumber low sodium lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 8.5 times more Energy, 9.5 times more Carbohydrate, 1.6 times more Sugars, 1.3 times more Fiber and 5.9 times more Protein than Sour Pickled Cucumber low Salt.
• While 1 kg of Sour Pickled Cucumber low sodium contains 4.6 times more Omega 3 than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 kilogram of Sour Pickled Cucumber low Salt provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Baked Potatoes Flesh no Salt as well as Sour Pickled Cucumber low sodium provide inadequate amounts of Omega 6 in one kilogram.