Comparing Nutrients in 1 kilogram Baked White Potatoes VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Baked White Potatoes	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	31.7% 920kcal	182% 5270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	269% 86.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	348% 5.57g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	504% 85.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	365% 475g	130g per day for Men 19-50 years
Sugars	21% 15.3g	2.34% 1.7g	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	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	44.7% 17g	38g per day for Men 19-50 years
Protein	37.5% 21g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	326% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	19.2% 0.25mg	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	168% 670μg	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	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	101% 0.91mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	187% 4.3mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	384% 211μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	361% 5420mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Pie crust, standard-type, prepared from recipe, baked:

• Baked Whole White Potatoes have 2.2 times more Vitamin B5, 8.4 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 8.1 times more Vitamin B1, 6.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B9, 7.8 times more Vitamin E and 5.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Pie crust, standard-type, prepared from recipe, baked:

• Baked Whole White Potatoes have 1.4 times more Copper, 1.9 times more Magnesium, 8.1 times more Potassium and 7.7 times more Water than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 4.5 times more Iron, 2.3 times more Manganese, 42.2 times more Selenium, 77.4 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Calcium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 9 times more Sugars and 1.2 times more Fiber than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 5.7 times more Energy, 230.7 times more Fat, 215.6 times more Saturated Fat, 37.1 times more Omega 3, 174.8 times more Omega 6, 2.3 times more Carbohydrate and 3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.