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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Energy	141% 4090kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	82.4% 26.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	162% 211g	130g per day for Men 19-50 years
Sugars	400% 290g	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 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	84% 47g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	519% 4670μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	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	120% 480μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	60% 9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	490% 39.2mg	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	144% 3.32mg	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	109% 760mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	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	2.83% 105g	20.4% 754g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 467 times more Vitamin A, 7.6 times more Vitamin B1, 9.7 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 22.5 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 kg.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 6.1 times more Iron, 1.8 times more Manganese, 10.2 times more Selenium and 50.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper, 2.3 times more Magnesium, 6.7 times more Potassium and 7.2 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole White Potatoes have similar amounts of Calcium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.4 times more Energy, 73.5 times more Fat, 65.9 times more Saturated Fat, 4.9 times more Omega 3, 24.7 times more Omega 6, 3.4 times more Carbohydrate, 18.9 times more Sugars and 2.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 kg.