Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Baked Red Potatoes	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	30% 870kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	176% 229g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	29% 11g	38g per day for Men 19-50 years
Protein	41% 23g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	37.7% 0.49mg	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	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	140% 126mg	21% 19mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	9% 90mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	74.4% 0.67mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	61.7% 1.42mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.7% 767g	20.7% 764g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids:

• Baked Whole Red Potatoes have 4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 5.8 times more Vitamin B5, 4.3 times more Vitamin B6, 9 times more Vitamin B9 and 6.6 times more Vitamin C than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids contain 10 times more Vitamin A than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids:

• Baked Whole Red Potatoes have 2.6 times more Copper, 2.5 times more Iron, 5.6 times more Magnesium, 1.2 times more Manganese, 6.5 times more Phosphorus, 6.3 times more Potassium and 5 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• Both Baked Whole Red Potatoes and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have similar amounts of Water per 1 kg.
• Both Baked Whole Red Potatoes as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 1.6 times more Fiber and 5.9 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• Both Baked Whole Red Potatoes and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Baked Whole Red Potatoes as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.