Comparing Nutrients in 1 kilogram Baked White Potatoes VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Baked White Potatoes	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	31.7% 920kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	97% 31g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	175% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	553% 718g	130g per day for Men 19-50 years
Sugars	21% 15.3g	428% 310g	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	53.5% 38.8g	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	% 149g	g per day for Men 19-50 years
Sucrose	% 4g	% 88.8g	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.5% 21g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	224% 2020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	433% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	381% 4.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	386% 61.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	60.8% 3.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	381% 4.95mg	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	225% 900μg	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	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	162% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	10% 100mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	69% 0.62mg	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	544% 43.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	140% 3.22mg	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	101% 710mg	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	62% 34μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	207% 3110mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	3.8% 140g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• Baked Whole White Potatoes have 1.3 times more Vitamin B5 and more Vitamin C than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 202 times more Vitamin A, 10.8 times more Vitamin B1, 11.5 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9, 18.5 times more Vitamin E and 7.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• Baked Whole White Potatoes have 2 times more Copper, 2.5 times more Magnesium, 6.3 times more Potassium and 5.4 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 6.8 times more Iron, 1.7 times more Manganese, 6.8 times more Selenium and 44.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have similar amounts of Calcium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 4.2 times more Energy, 60.1 times more Fat, 77.3 times more Saturated Fat, 24.8 times more Omega 3, 60.9 times more Omega 6, 3.4 times more Carbohydrate, 20.3 times more Sugars, 10.8 times more Fructose and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.