Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Vanilla Extract Imitation

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Vanilla Extract Imitation	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Vanilla Extract Imitation	Recommended Dietary Allowance
Energy	30% 870kcal	19.3% 560kcal	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	111% 144g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	199% 144g	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	0% 0g	38g per day for Men 19-50 years
Protein	41% 23g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Vanilla Extract Imitation	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	6.15% 0.08mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Vanilla Extract Imitation	Recommended Dietary Allowance
Calcium	9% 90mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	3.33% 0.03mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	0.43% 0.01mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	0% 0mg	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	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Vanilla Extract Imitation per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Vanilla Extract Imitation:

• 1 kilogram of Baked Red Potatoes has 24 times more Vitamin B1, 1.7 times more Vitamin B2, 12.4 times more Vitamin B3, 31 times more Vitamin B5, 26.5 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Vanilla Extract Imitation.
• 1 kilogram of Vanilla Extract Imitation have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Vanilla Extract Imitation No Alcohol have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Vanilla Extract Imitation:

• 1 kilogram of Baked Red Potatoes has 58 times more Copper, 14 times more Iron, 28 times more Magnesium, 173 times more Manganese, more Phosphorus, more Potassium and 40 times more Zinc than Vanilla Extract Imitation.
• Both Baked Red Potatoes and Vanilla Extract Imitation contain similar levels of Water per one kilogram.
• 1 kilogram of Vanilla Extract Imitation lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Vanilla Extract Imitation No Alcohol lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Energy, 1.4 times more Carbohydrate, more Fiber and 76.7 times more Protein than Vanilla Extract Imitation.
• While 1 kg of Vanilla Extract Imitation No Alcohol contains 10.1 times more Sugars than Baked Whole Red Potatoes.
• 1 kilogram of Vanilla Extract Imitation provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Vanilla Extract Imitation No Alcohol provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.