Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Pie fillings, cherry, low calorie

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pie fillings, cherry, low calorie	6%	3%	91%

Macro Nutrients

	Baked Potato Flesh	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Energy	32% 930kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	92% 120g	130g per day for Men 19-50 years
Sugars	23.4% 17g	126% 92g	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	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pie fillings, cherry, low calorie	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	20.8% 0.27mg	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	10% 40μg	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	31% 28mg	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	0% 0mg	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 fillings, cherry, low calorie	Recommended Dietary Allowance
Calcium	5% 50mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	93% 0.84mg	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	41.3% 3.3mg	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	24.8% 0.57mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.4% 868g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pie fillings, cherry, low calorie per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Pie fillings, cherry, low calorie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Pie fillings, cherry, low calorie:

• 1 kilogram of Baked Potato Flesh has 5.3 times more Vitamin B1, 3.9 times more Vitamin B3, more Vitamin B5, 11.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.6 times more Vitamin C than Pie fillings, cherry, low calorie.
• While 1 kg of Pie fillings, cherry, low calorie contains 1.9 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Pie fillings, cherry, low calorie have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Pie fillings, cherry, low calorie have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Pie fillings, cherry, low calorie:

• 1 kilogram of Baked Potato Flesh has 2.6 times more Copper, 3.1 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 3.3 times more Potassium and 4.1 times more Zinc than Pie fillings, cherry, low calorie.
• Both Baked Potato Flesh and Pie fillings, cherry, low calorie contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Pie fillings, cherry, low calorie lack sufficient amounts of Magnesium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Pie fillings, cherry, low calorie lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.8 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Pie fillings, cherry, low calorie.
• While 1 kg of Pie fillings, cherry, low calorie contains 5.4 times more Sugars than Baked Potatoes Flesh no Salt.
• 1 kilogram of Pie fillings, cherry, low calorie provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Pie fillings, cherry, low calorie provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.