Comparing Nutrients in 1 kilogram Baked White Potatoes VS Sour Pickled Cucumber low Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sour Pickled Cucumber low Salt	11%	15%	74%

Macro Nutrients

	Baked White Potatoes	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Energy	31.7% 920kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	14.6% 10.6g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	37.5% 21g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	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	7.7% 0.1mg	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	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	6.92% 0.09mg	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	2.5% 10μg	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	11% 10mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Calcium	10% 100mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	94% 0.85mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	4.8% 0.11mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	6.76% 230mg	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	12% 180mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25.4% 941g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Sour Pickled Cucumber low Salt:

• Baked Whole White Potatoes have more Vitamin B1, 4.3 times more Vitamin B2, more Vitamin B3, 10.1 times more Vitamin B5, 23.4 times more Vitamin B6, 38 times more Vitamin B9 and 12.6 times more Vitamin C than Sour Pickled Cucumber low sodium.
• While Sour Pickled Cucumber low sodium contains 10 times more Vitamin A and 17.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sour Pickled Cucumber low sodium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Sour Pickled Cucumber low Salt:

• Baked Whole White Potatoes have more Calcium, 1.5 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 17.2 times more Manganese, 5.4 times more Phosphorus, 23.7 times more Potassium and 17.5 times more Zinc than Sour Pickled Cucumber low sodium.
• While Sour Pickled Cucumber low sodium contains 2.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sour Pickled Cucumber low sodium have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Sour Pickled Cucumber low sodium have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 8.4 times more Energy, 9.3 times more Carbohydrate, 1.4 times more Sugars, 1.8 times more Fiber and 6.4 times more Protein than Sour Pickled Cucumber low sodium.
• While Sour Pickled Cucumber low sodium contains 3.1 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sour Pickled Cucumber low sodium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.