Comparing Nutrients in 1 kilogram Syrup, Cane VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Syrup, Cane	0%	0%	100%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Syrup, Cane	Baked Red Potatoes	Recommended Dietary Allowance
Energy	93% 2690kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	563% 731g	151% 196g	130g per day for Men 19-50 years
Sugars	1010% 732g	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	0% 0g	47.4% 18g	38g per day for Men 19-50 years
Protein	0% 0g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Syrup, Cane	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	108% 1.3mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	67.5% 270μg	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	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	0% 0mg	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

	Syrup, Cane	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	450% 36mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	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	11.4% 80mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	7.03% 260g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Syrup, Cane vs Baked Red Potatoes:

• Syrup, Cane has 1.8 times more Vitamin B1 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 16 times more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrup, Cane.
• Both Syrup, Cane and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Syrup, Cane as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Syrup, Cane vs Baked Red Potatoes:

• Syrup, Cane has 1.4 times more Calcium, 5.1 times more Iron and 4.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.7 times more Copper, 2.8 times more Magnesium, 9 times more Phosphorus, 8.7 times more Potassium, 2.1 times more Zinc and 2.9 times more Water than Syrup, Cane.

Comparison of macro-nutrients per 1 kilogram:

• Syrup, Cane has 3.1 times more Energy, 3.7 times more Carbohydrate and 51.2 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber and more Protein than Syrup, Cane.
• Both Syrup, Cane as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.