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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Energy	134% 3880kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	205% 3.28g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	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	541% 703g	162% 211g	130g per day for Men 19-50 years
Sugars	360% 261g	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	60.6% 44g	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	% 152g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 18g	% 4g	g per day for Men 19-50 years
Fiber	26.3% 10g	55.3% 21g	38g per day for Men 19-50 years
Protein	75% 42g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	224% 2020μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	541% 6.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	429% 5.6mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 68mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	400% 5.2mg	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	278% 1110μg	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	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	689% 55mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	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	124% 870mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	223% 3340mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.87% 143g	20.4% 754g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 202 times more Vitamin A, 13.5 times more Vitamin B1, 13 times more Vitamin B2, 4.4 times more Vitamin B3, 2.5 times more Vitamin B6, 2.9 times more Vitamin B9, 22.5 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B5 and more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 1.6 times more Calcium, 8.6 times more Iron, 1.7 times more Manganese, 6.2 times more Selenium and 47.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Copper, 2.3 times more Magnesium, 5.3 times more Potassium and 5.3 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Baked Whole White Potatoes have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 4.2 times more Energy, 66.3 times more Fat, 90.4 times more Saturated Fat, 21.9 times more Omega 3, 59.2 times more Omega 6, 3.3 times more Carbohydrate, 17.1 times more Sugars, 12.2 times more Fructose and 2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.