Comparing Nutrients in 1 kilogram Syrup, maple, Canadian VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Syrup, maple, Canadian	Baked White Potatoes	Recommended Dietary Allowance
Energy	93% 2700kcal	31.7% 920kcal	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	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	518% 674g	162% 211g	130g per day for Men 19-50 years
Sugars	826% 599g	21% 15.3g	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	4.7% 3.4g	4.97% 3.6g	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	% 6.5g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 589g	% 4g	g per day for Men 19-50 years
Fiber	0% 0g	55.3% 21g	38g per day for Men 19-50 years
Protein	0% 0g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Baked White 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	55% 0.66mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	162% 2.1mg	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	NA	95% 380μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Baked White Potatoes	Recommended Dietary Allowance
Calcium	109% 1090mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	141% 1.27mg	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	13.8% 1.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1000% 23mg	82% 1.9mg	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	NA	107% 750mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	8.7% 322g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Syrup, maple, Canadian vs Baked White Potatoes:

• Syrup, maple, Canadian has 1.4 times more Vitamin B1 and 29.5 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 18.9 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Syrup, maple, Canadian vs Baked White Potatoes:

• Syrup, maple, Canadian has 10.9 times more Calcium, 12.2 times more Manganese and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.8 times more Iron, 1.3 times more Magnesium, 2.4 times more Potassium and 2.3 times more Water than Syrup, maple, Canadian.

Comparison of macro-nutrients per 1 kilogram:

• Syrup, maple, Canadian has 2.9 times more Energy, 3.2 times more Carbohydrate and 39.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.