Comparing Nutrients in 1 kilogram Vanilla Extract VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Vanilla Extract	0%	1%	99%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Vanilla Extract	Baked Red Potatoes	Recommended Dietary Allowance
Energy	99% 2880kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	97% 127g	151% 196g	130g per day for Men 19-50 years
Sugars	174% 127g	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	1.07% 0.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Vanilla Extract	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	9.17% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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

	Vanilla Extract	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	15% 1.2mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	8.57% 60mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	14.2% 526g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Vanilla Extract vs Baked Red Potatoes:

• Vanilla Extract has 1.9 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.5 times more Vitamin B1, 3.8 times more Vitamin B3, 9.7 times more Vitamin B5, 8.2 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Vanilla Extract.
• Both Vanilla Extract 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 Vanilla Extract vs Baked Red Potatoes:

• Vanilla Extract has 1.2 times more Calcium and 1.3 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Copper, 5.8 times more Iron, 2.3 times more Magnesium, 12 times more Phosphorus, 3.7 times more Potassium, 3.6 times more Zinc and 1.5 times more Water than Vanilla Extract.

Comparison of macro-nutrients per 1 kilogram:

• Vanilla Extract has 3.3 times more Energy and 8.8 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate, more Fiber and 38.3 times more Protein than Vanilla Extract.
• Both Vanilla Extract as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.