Comparing Nutrients in 1 kilogram Baked White Potatoes VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Baked White Potatoes	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	31.7% 920kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	252% 244g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	159% 51g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	184% 2.94g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	492% 639g	130g per day for Men 19-50 years
Sugars	21% 15.3g	518% 376g	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	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	212% 1910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	43.2% 2.16mg	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	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	202% 242μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	10% 100mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	136% 1.22mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	197% 4.53mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	373% 5600mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Baked Whole White Potatoes have 1.8 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 191 times more Vitamin A, 2.1 times more Vitamin B1, 4 times more Vitamin B2, 1.4 times more Vitamin B3, 57 times more Vitamin E and 9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Baked Whole White Potatoes have 1.5 times more Magnesium, 6.3 times more Potassium and 12.4 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 2 times more Calcium, 3.3 times more Iron, 2.4 times more Manganese, 11.8 times more Selenium, 80 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.4 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 5.3 times more Energy, 162.7 times more Fat, 127.3 times more Saturated Fat, 19.6 times more Omega 3, 132.1 times more Omega 6, 3 times more Carbohydrate, 24.6 times more Sugars and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.