Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	30% 870kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	218% 69.8g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	287% 373g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	255% 185g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	41% 23g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	52.3% 0.68mg	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	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	50% 1.2μg	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	10% 60IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	9% 90mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	75.6% 0.68mg	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	100% 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	190% 4.38mg	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	121% 850mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie, coconut creme, commercially prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Vitamin B1, 8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 27 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12 and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Baked Red Potatoes has 2.6 times more Copper, 1.4 times more Magnesium, 8.4 times more Potassium and 1.8 times more Water than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 3.2 times more Calcium, 2.5 times more Manganese and 17 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared contain similar levels of Iron, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Fiber than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 3.4 times more Energy, 110.7 times more Fat, 174.4 times more Saturated Fat, 5 times more Omega 3, 30 times more Omega 6, 1.9 times more Carbohydrate and 13 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6