Comparing Nutrients in 1 kilogram Baked White Potatoes VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Baked White Potatoes	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	31.7% 920kcal	89.7% 2600kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	306% 398g	130g per day for Men 19-50 years
Sugars	21% 15.3g	197% 143g	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	21% 8g	38g per day for Men 19-50 years
Protein	37.5% 21g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	31.5% 0.41mg	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	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	10% 9mg	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	50.7% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	63.3% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	10% 100mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	44.4% 0.4mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	61% 1.4mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	12.5% 462g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Pie, cherry, commercially prepared:

• Baked Whole White Potatoes have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 7.6 times more Vitamin B3, 1.2 times more Vitamin B5, 5.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 14 times more Vitamin C than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 52 times more Vitamin A, 19 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Pie, cherry, commercially prepared:

• Baked Whole White Potatoes have 3.2 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 6.7 times more Potassium, 1.9 times more Zinc and 1.6 times more Water than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 2.4 times more Selenium and 35.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie, cherry, commercially prepared have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.6 times more Fiber than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 2.8 times more Energy, 73.3 times more Fat, 64.1 times more Saturated Fat, 9.2 times more Omega 3, 39.1 times more Omega 6, 1.9 times more Carbohydrate and 9.3 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie, cherry, commercially prepared have similar amounts of Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Pie, cherry, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.