Comparing Nutrients in 1 kilogram Meatless Sandwich Spread VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Meatless Sandwich Spread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	51.4% 1490kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	44.5% 14.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	244% 41.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	151% 196g	130g per day for Men 19-50 years
Sugars	26.2% 19g	19.7% 14.3g	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	NA	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	143% 80g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	813% 130mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	846% 11mg	163% 2.12mg	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	258% 1030μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1292% 31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	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	115% 17.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sandwich Spread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	44% 440mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	193% 1.74mg	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	188% 15mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	301% 6.9mg	75.2% 1.73mg	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	314% 2200mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	420% 6300mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19% 700g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Meatless Sandwich Spread vs Baked Red Potatoes:

• Meatless Sandwich Spread have 8.3 times more Vitamin B1, 14 times more Vitamin B2, 8.2 times more Vitamin B3, 1.3 times more Vitamin B5, 5.2 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 21.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Meatless Sandwich Spread vs Baked Red Potatoes:

• Meatless Sandwich Spread have 4.9 times more Calcium, 3.7 times more Copper, 2.1 times more Iron, 4 times more Manganese, 3.1 times more Phosphorus, 52.5 times more Sodium and 3.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Magnesium and 1.6 times more Potassium than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Meatless Sandwich Spread have 1.7 times more Energy, 60 times more Fat, 35.6 times more Saturated Fat, 34.7 times more Omega 3, 84.6 times more Omega 6, 1.3 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Carbohydrate than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.