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

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Energy	31.7% 920kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	318% 308g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	240% 76.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	310% 4.96g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	448% 76.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	325% 423g	130g per day for Men 19-50 years
Sugars	21% 15.3g	2.07% 1.5g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	37.5% 21g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie crust, standard-type, prepared from recipe, unbaked	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	290% 3.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	17% 0.22mg	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	178% 710μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	90% 0.81mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	167% 3.83mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	342% 188μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	321% 4820mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	5.32% 197g	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, unbaked:

• Baked Whole White Potatoes have 2.4 times more Vitamin B5, 9.6 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, prepared from recipe, unbaked.
• While Pie crust, standard-type, prepared from recipe, unbaked contains 7.3 times more Vitamin B1, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B9, 7 times more Vitamin E and 4.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 1.6 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus, 9.2 times more Potassium and 3.8 times more Water than Pie crust, standard-type, prepared from recipe, unbaked.
• While Pie crust, standard-type, prepared from recipe, unbaked contains 4 times more Iron, 2 times more Manganese, 37.6 times more Selenium and 68.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie crust, standard-type, prepared from recipe, unbaked have similar amounts of Calcium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 10.2 times more Sugars than Pie crust, standard-type, prepared from recipe, unbaked.
• While Pie crust, standard-type, prepared from recipe, unbaked contains 5.1 times more Energy, 205.3 times more Fat, 191.9 times more Saturated Fat, 33.1 times more Omega 3, 155.6 times more Omega 6, 2 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.