Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Baked Red Potatoes	Frozen Nance	Recommended Dietary Allowance
Energy	30% 870kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	131% 170g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	115% 83g	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	65.2% 47.3g	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	% 35.8g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	197% 75g	38g per day for Men 19-50 years
Protein	41% 23g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Nance	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	16% 0.21mg	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	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	1028% 925mg	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	5.33% 0.8mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Nance	Recommended Dietary Allowance
Calcium	9% 90mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	45.6% 0.41mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	108% 2.48mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	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	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	20.7% 767g	21.8% 806g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Frozen Nance per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Frozen Nance:

• 1 kilogram of Baked Red Potatoes has 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 1.9 times more Vitamin B5, 10.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Frozen Nance.
• While 1 kg of Frozen Nance contains 7.3 times more Vitamin C, 15.6 times more Vitamin E and 4.3 times more Vitamin K than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Baked Whole Red Potatoes as well as Frozen Nance have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Frozen Nance:

• 1 kilogram of Baked Red Potatoes has 4.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 7.2 times more Phosphorus, 2.2 times more Potassium and 4.4 times more Zinc than Frozen Nance.
• While 1 kg of Frozen Nance contains 5.1 times more Calcium and 1.4 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Nance contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Frozen Nance lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 3.5 times more Protein than Frozen Nance.
• While 1 kg of Frozen Nance contains 5.8 times more Sugars, 10.8 times more Fructose and 4.2 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Nance offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Frozen Nance provide inadequate amounts of Protein