Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Pie crust, standard-type, prepared from recipe, unbaked

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%

Macro Nutrients

	Baked Red Potatoes	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Energy	30% 870kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	318% 308g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	240% 76.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	310% 4.96g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	448% 76.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	325% 423g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	2.07% 1.5g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	41% 23g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie crust, standard-type, prepared from recipe, unbaked	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	290% 3.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	17% 0.22mg	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	178% 710μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Calcium	9% 90mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	90% 0.81mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	167% 3.83mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	NA	342% 188μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	321% 4820mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	20.7% 767g	5.32% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Pie crust, standard-type, prepared from recipe, unbaked:

• Baked Whole Red Potatoes have 2.2 times more Vitamin B5, 9.6 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, prepared from recipe, unbaked.
• While Pie crust, standard-type, prepared from recipe, unbaked contains 4.8 times more Vitamin B1, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B9, 3.5 times more Vitamin E and 4.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Pie crust, standard-type, prepared from recipe, unbaked:

• Baked Whole Red Potatoes have 2.1 times more Copper, 2.3 times more Magnesium, 9.2 times more Potassium and 3.9 times more Water than Pie crust, standard-type, prepared from recipe, unbaked.
• While Pie crust, standard-type, prepared from recipe, unbaked contains 3.7 times more Iron, 2.2 times more Manganese and 40.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pie crust, standard-type, prepared from recipe, unbaked have similar amounts of Phosphorus and Zinc per 1 kg.
• Both Baked Whole Red Potatoes as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 9.5 times more Sugars than Pie crust, standard-type, prepared from recipe, unbaked.
• While Pie crust, standard-type, prepared from recipe, unbaked contains 5.4 times more Energy, 205.3 times more Fat, 191.9 times more Saturated Fat, 33.1 times more Omega 3, 155.6 times more Omega 6, 2.2 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.