Comparing Nutrients in 1 pound Baked Potato Flesh VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Baked Potato Flesh	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	14.5% 422kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	268% 348g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	30.5% 22g	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	18% 6.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	16% 8.9g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	144% 1293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	133% 1.72mg	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	10.2% 41μg	113% 454μg	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	64.5% 58mg	19% 17.2mg	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	1.2% 0.18mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	36.8% 0.33mg	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	20% 1.6mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	NA	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	32.4% 227mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.48% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Tart, breakfast, low fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Tart, breakfast, low fat:

• 1 pound of Baked Potato Flesh has 3.4 times more Vitamin C than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains more Vitamin A, 2.7 times more Vitamin B1, 26.1 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6, 11.1 times more Vitamin B9 and 13.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Baked Potatoes Flesh no Salt as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Tart, breakfast, low fat:

• 1 pound of Baked Potato Flesh has 2.9 times more Copper, 5.9 times more Potassium and 6.3 times more Water than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains 8.8 times more Calcium, 9.8 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 43 times more Selenium and 72.2 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tart, breakfast, low fat contain similar levels of Zinc per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 1 pound of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Tart, breakfast, low fat contains 4 times more Energy, 59.9 times more Fat, 53.6 times more Saturated Fat, 26.8 times more Omega 6, 3.6 times more Carbohydrate, 2.9 times more Sugars and 2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tart, breakfast, low fat offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Tart, breakfast, low fat provide inadequate amounts of Omega 3 in one pound.