Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Baked Red Potatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	30% 870kcal	99% 2870kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	7.16% 2.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	28.8% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	441% 574g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	126% 91g	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	6.07% 4.4g	30% 22g	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	% 5.5g	% 17.3g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	41% 23g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	502% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	54% 0.7mg	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	67.5% 270μg	328% 1310μg	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	140% 126mg	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	5.33% 0.8mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	9% 90mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	167% 1.5mg	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	87.5% 7mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	250% 5.75mg	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	103% 720mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	NA	458% 252μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	305% 4570mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	118% 13mg	11mg per day for Men 19-50 years
Water	20.7% 767g	7.64% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 1 kilogram of Baked Red Potatoes has 1.5 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 8.4 times more Vitamin B1, 5.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 4.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 1 kilogram of Baked Red Potatoes has 4.7 times more Potassium and 2.7 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 6.4 times more Iron, 3.3 times more Manganese, 1.3 times more Phosphorus, 38.1 times more Sodium and 3.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain similar levels of Copper and Magnesium per one kilogram.
• Both Baked Whole Red Potatoes as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 3.3 times more Energy, 4.3 times more Omega 3, 10 times more Omega 6, 2.9 times more Carbohydrate, 6.4 times more Sugars, 5 times more Fructose and 4.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6