Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Baked White Potatoes	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	31.7% 920kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	162% 211g	130g per day for Men 19-50 years
Sugars	21% 15.3g	223% 162g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	60.5% 23g	38g per day for Men 19-50 years
Protein	37.5% 21g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	12.5% 50μg	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	40% 36mg	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	2.67% 0.4mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	196% 1.76mg	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	80% 6.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	21% 0.48mg	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	107% 750mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21% 776g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• Baked Whole White Potatoes have 2.2 times more Vitamin B1, 3.9 times more Vitamin B3, 6.4 times more Vitamin B5, 9.6 times more Vitamin B6, 7.6 times more Vitamin B9, 3.5 times more Vitamin C and 3 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While Cherries, sweet, canned, pitted, heavy syrup, drained contain 12 times more Vitamin A and 4.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cherries, sweet, canned, pitted, heavy syrup, drained have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Whole White Potatoes as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• Baked Whole White Potatoes have 1.8 times more Iron, 3 times more Magnesium, 3.9 times more Manganese, 3.8 times more Phosphorus, 3.7 times more Potassium and 3.5 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While Cherries, sweet, canned, pitted, heavy syrup, drained contain 1.4 times more Copper than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cherries, sweet, canned, pitted, heavy syrup, drained have similar amounts of Calcium and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.9 times more Protein than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While Cherries, sweet, canned, pitted, heavy syrup, drained contain 1.7 times more Omega 3 and 10.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cherries, sweet, canned, pitted, heavy syrup, drained have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.