Comparing Nutrients in 1 kilogram Baked White Potatoes VS Pickles, chowchow, with cauliflower onion mustard, sweet

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Baked White Potatoes	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	31.7% 920kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.66% 1.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	205% 266g	130g per day for Men 19-50 years
Sugars	21% 15.3g	329% 239g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	37.5% 21g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	7.7% 0.1mg	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	66.7% 60mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	513% 616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	10% 100mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	102% 0.92mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	37% 0.85mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	351% 5270mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	18.6% 689g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Baked Whole White Potatoes have more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B3, 5.7 times more Vitamin B5, 21.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 2.1 times more Vitamin C than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 4 times more Vitamin E and 22.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Baked Whole White Potatoes have 1.4 times more Copper, 1.3 times more Magnesium, 2.2 times more Manganese, 3.4 times more Phosphorus, 2.7 times more Potassium and 1.5 times more Zinc than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 2.3 times more Calcium, 2.2 times more Iron, 4 times more Selenium and 75.3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pickles, chowchow, with cauliflower onion mustard, sweet have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.4 times more Fiber and 1.4 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 1.3 times more Energy, 8.1 times more Omega 3, 5.6 times more Omega 6, 1.3 times more Carbohydrate and 15.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.