Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Baked Potato Flesh	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	32% 930kcal	153% 4450kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	262% 255g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	300% 96g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	393% 511g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	47.4% 18g	38g per day for Men 19-50 years
Protein	35% 19.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	15.4% 0.2mg	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	62.5% 250μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	5% 50mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	50% 0.45mg	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	128% 10mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	78.7% 1.8mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	5.2% 193g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pie crust, refrigerated, regular, unbaked per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Pie crust, refrigerated, regular, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Pie crust, refrigerated, regular, unbaked:

• 1 kilogram of Baked Potato Flesh has 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 15.1 times more Vitamin B6 than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 2.5 times more Vitamin B2 and 2.8 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6
• Both Baked Potatoes Flesh no Salt as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Pie crust, refrigerated, regular, unbaked:

• 1 kilogram of Baked Potato Flesh has 4.8 times more Copper, 3.1 times more Magnesium, 5.4 times more Potassium, 1.5 times more Zinc and 3.9 times more Water than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 2.9 times more Iron, 13.3 times more Selenium and 81.8 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pie crust, refrigerated, regular, unbaked contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• 1 kilogram of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Magnesium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie crust, refrigerated, regular, unbaked contains 4.8 times more Energy, 254.6 times more Fat, 369.1 times more Saturated Fat, 13.1 times more Omega 3, 93.7 times more Omega 6, 2.4 times more Carbohydrate and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6