Comparing Nutrients in 1 pound Pie, apple, commercially prepared, enriched flour VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Baked Potato Flesh	Recommended Dietary Allowance
Energy	37% 1075kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	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	119% 154g	75% 98g	130g per day for Men 19-50 years
Sugars	98% 71g	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	19% 7.26g	18% 6.8g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	16% 145μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	30.6% 122μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	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	46% 6.9mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5% 50mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	25.5% 2.04mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	15.6% 109mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, apple, commercially prepared, enriched flour 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 Pie, apple, commercially prepared, enriched flour vs Baked Potato Flesh:

• 1 pound of Pie, apple, commercially prepared, enriched flour has more Vitamin A, 1.3 times more Vitamin B2, 3 times more Vitamin B9, 38 times more Vitamin E and 11.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.8 times more Vitamin B1, 5.3 times more Vitamin B3, 4.7 times more Vitamin B5, 7.9 times more Vitamin B6 and 4 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• 1 pound of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Pie, apple, commercially prepared, enriched flour 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 Pie, apple, commercially prepared, enriched flour vs Baked Potato Flesh:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 1.3 times more Iron and 40.2 times more Sodium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.7 times more Copper, 3.6 times more Magnesium, 2.1 times more Phosphorus, 6 times more Potassium, 1.8 times more Zinc and 1.4 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Baked Potato Flesh contain similar levels of Manganese per one pound.
• 1 pound of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Pie, apple, commercially prepared, enriched flour 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 Pie, apple, commercially prepared, enriched flour has 2.5 times more Energy, 110 times more Fat, 146 times more Saturated Fat, 12.3 times more Omega 3, 64.6 times more Omega 6, 1.6 times more Carbohydrate and 9.2 times more Sugars than Baked Potato Flesh.
• Both Pie, apple, commercially prepared, enriched flour and Baked Potato Flesh offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6