Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Jellies, no sugar (with sodium saccharin), any flavors

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Jellies, no sugar (with sodium saccharin), any flavors	2%	0%	98%

Macro Nutrients

	Baked Red Potatoes	Jellies, no sugar (with sodium saccharin), any flavors	Recommended Dietary Allowance
Energy	30% 870kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	228% 296g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	46.8% 34g	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	58% 22g	38g per day for Men 19-50 years
Protein	41% 23g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Jellies, no sugar (with sodium saccharin), any flavors	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	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	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	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Jellies, no sugar (with sodium saccharin), any flavors	Recommended Dietary Allowance
Calcium	9% 90mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	35.6% 0.32mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	12.6% 0.29mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	18.8% 695g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Jellies, no sugar (with sodium saccharin), any flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Jellies, no sugar (with sodium saccharin), any flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Jellies, no sugar (with sodium saccharin), any flavors:

• 1 kilogram of Baked Red Potatoes has 6.5 times more Vitamin B1, 3.3 times more Vitamin B2, 7.3 times more Vitamin B3, 3.9 times more Vitamin B5, 10.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin K than Jellies, no sugar (with sodium saccharin), any flavors.
• While 1 kg of Jellies, no sugar (with sodium saccharin), any flavors contains 35 times more Vitamin A and 4.1 times more Vitamin E than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Jellies, no sugar (with sodium saccharin), any flavors have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Jellies, no sugar (with sodium saccharin), any flavors have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Jellies, no sugar (with sodium saccharin), any flavors:

• 1 kilogram of Baked Red Potatoes has 5.4 times more Copper, 4.7 times more Iron, 7 times more Magnesium, 6 times more Manganese, 8 times more Phosphorus, 5.7 times more Potassium and 5.7 times more Zinc than Jellies, no sugar (with sodium saccharin), any flavors.
• While 1 kg of Jellies, no sugar (with sodium saccharin), any flavors contains 3.4 times more Calcium than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Jellies, no sugar (with sodium saccharin), any flavors lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 4.2 times more Protein than Jellies, no sugar (with sodium saccharin), any flavors.
• While 1 kg of Jellies, no sugar (with sodium saccharin), any flavors contains 1.4 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Jellies, no sugar (with sodium saccharin), any flavors offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Jellies, no sugar (with sodium saccharin), any flavors provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Jellies, no sugar (with sodium saccharin), any flavors provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.