Comparing Nutrients in 1 pound Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	73.2% 2123kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	25% 9.53g	38g per day for Men 19-50 years
Protein	44.7% 25g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	73.6% 0.96mg	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	87.3% 349μg	43% 172μg	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	NA	63.5% 57mg	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	37.5% 5.62mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	64% 0.58mg	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	128% 10.3mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	37.3% 0.86mg	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	44% 308mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	2.18% 80.6g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Baked White Potatoes:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 4.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B9, 31 times more Vitamin E and 5.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Baked White Potatoes:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 2 times more Calcium, 3.5 times more Iron, 2.5 times more Manganese, 9 times more Selenium, 50.4 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Copper, 1.8 times more Magnesium, 6 times more Potassium and 4.2 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Baked Whole White Potatoes have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 5.1 times more Energy, 191.6 times more Fat, 203.2 times more Saturated Fat, 7.7 times more Omega 3, 68.3 times more Omega 6, 2.2 times more Carbohydrate and 2.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 lb.