Comparing Nutrients in 1 pound Sweet Pickle relish VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Energy	20.3% 590kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	75% 98g	130g per day for Men 19-50 years
Sugars	182% 132g	10.6% 7.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	18% 6.8g	38g per day for Men 19-50 years
Protein	3% 1.68g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	30.7% 277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	105% 1.37mg	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	1.13% 4.54μg	10.2% 41μg	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	5.04% 4.54mg	64.5% 58mg	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	17.5% 2.63mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	317% 380μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	108% 0.98mg	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	49.3% 3.95mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	31.8% 0.73mg	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	9.07% 63.5mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	245% 3679mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.6% 282g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Pickle relish VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweet Pickle relish versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweet Pickle relish vs Baked Potato Flesh:

• 1 pound of Sweet Pickle relish has more Vitamin A, 1.6 times more Vitamin B2, 14.5 times more Vitamin E and 279.3 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains more Vitamin B1, 6 times more Vitamin B3, 79.3 times more Vitamin B5, 20.1 times more Vitamin B6, 9 times more Vitamin B9 and 12.8 times more Vitamin C than Sweet Pickle relish.
• 1 pound of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Pickle relish vs Baked Potato Flesh:

• 1 pound of Sweet Pickle relish has 2.5 times more Iron and 162.2 times more Sodium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.5 times more Copper, 5 times more Magnesium, 10.7 times more Manganese, 3.6 times more Phosphorus, 15.6 times more Potassium and 2.1 times more Zinc than Sweet Pickle relish.
• 1 pound of Sweet Pickle relish lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Pickle relish has 1.4 times more Energy, 6.3 times more Omega 3, 1.6 times more Carbohydrate and 17.1 times more Sugars than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Fiber and 5.3 times more Protein than Sweet Pickle relish.
• 1 pound of Sweet Pickle relish provide inadequate amounts of Protein
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.