Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Pie, fried pies, cherry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Baked Red Potatoes	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	30% 870kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	328% 426g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	41% 23g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	23% 0.3mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	14.4% 13mg	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	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	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	9% 90mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	52.2% 0.47mg	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	153% 12mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	97% 2.24mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	249% 3740mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie, fried pies, cherry per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Pie, fried pies, cherry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Pie, fried pies, cherry:

• 1 kilogram of Baked Red Potatoes has 3.1 times more Vitamin B5, 7.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 9.7 times more Vitamin C than Pie, fried pies, cherry.
• While 1 kg of Pie, fried pies, cherry contains 2 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, fried pies, cherry provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 1 kilogram of Pie, fried pies, cherry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Pie, fried pies, cherry:

• 1 kilogram of Baked Red Potatoes has 3.7 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 8.4 times more Potassium, 1.7 times more Zinc and 2 times more Water than Pie, fried pies, cherry.
• While 1 kg of Pie, fried pies, cherry contains 2.4 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese and 31.2 times more Sodium than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, fried pies, cherry contains 3.6 times more Energy, 107.3 times more Fat, 61.4 times more Saturated Fat, 37.9 times more Omega 3, 98.1 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6