Comparing Nutrients in 1 kilogram Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked Potato Flesh	Recommended Dietary Allowance
Energy	134% 3880kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	205% 3.28g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	541% 703g	166% 216g	130g per day for Men 19-50 years
Sugars	360% 261g	23.4% 17g	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	60.6% 44g	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	% 152g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	39.5% 15g	38g per day for Men 19-50 years
Protein	75% 42g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	224% 2020μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	541% 6.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	429% 5.6mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 68mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	400% 5.2mg	232% 3mg	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	278% 1110μg	22.5% 90μg	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	142% 128mg	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	60% 9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	16% 160mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	239% 2.15mg	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	689% 55mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	70% 1.6mg	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	124% 870mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	223% 3340mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	3.87% 143g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Baked Potato Flesh:

• 1 kilogram of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) has more Vitamin A, 6.2 times more Vitamin B1, 26.6 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B6, 12.3 times more Vitamin B9, 22.5 times more Vitamin E and 51.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2 times more Vitamin B5 and more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• 1 kilogram of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Baked Potato Flesh:

• 1 kilogram of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) has 15.7 times more Iron, 2 times more Manganese, 1.7 times more Phosphorus, 10.3 times more Selenium, 66.8 times more Sodium and 1.3 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.1 times more Copper, 2.1 times more Magnesium, 3.8 times more Potassium and 5.3 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) has 4.2 times more Energy, 99.5 times more Fat, 139 times more Saturated Fat, 32.8 times more Omega 3, 90.7 times more Omega 6, 3.3 times more Carbohydrate, 15.4 times more Sugars and 2.1 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.5 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6