Comparing Nutrients in 1 kilogram Baked White Potatoes VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Baked White Potatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	31.7% 920kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	18.5% 24g	130g per day for Men 19-50 years
Sugars	21% 15.3g	14.8% 10.7g	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	7.6% 5.5g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	26.3% 10g	38g per day for Men 19-50 years
Protein	37.5% 21g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	27% 0.35mg	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	20% 80μg	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	25.6% 23mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	10% 100mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.53% 301μg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	27% 0.62mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	34.4% 1170mg	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	539% 8090mg	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	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Dill Pickled Cucumber:

• Baked Whole White Potatoes have 14 times more Vitamin B3, 1.9 times more Vitamin B5, 6 times more Vitamin B6, 4.8 times more Vitamin B9 and 5.5 times more Vitamin C than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.3 times more Vitamin B2 and 6.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dill Pickled Cucumber have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Dill Pickled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Dill Pickled Cucumber:

• Baked Whole White Potatoes have 4.5 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 3 times more Manganese, 4.7 times more Phosphorus, 4.6 times more Potassium and 3.5 times more Zinc than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 5.7 times more Calcium, 115.6 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dill Pickled Cucumber have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 7.7 times more Energy, 8.7 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fiber and 4.2 times more Protein than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 4.7 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dill Pickled Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.