Comparing Nutrients in 1 pound Regular Canned Potatoes VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Regular Canned Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	9.4% 272kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	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	5.95% 0.095g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	47.5% 61.7g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	27.5% 10.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	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	6.8% 27.2μg	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	25.7% 23mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	71.4% 5.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	18% 127mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	66.2% 993mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.3% 382g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Regular Canned Potatoes VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Regular Canned Potatoes 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 Regular Canned Potatoes vs Baked Potato Flesh:

• 1 lb of Baked Potatoes Flesh no Salt contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• 1 pound of Regular Canned Potatoes have insufficient amounts of Vitamin B9
• Both Canned Potatoes Solids with Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Regular Canned Potatoes vs Baked Potato Flesh:

• 1 pound of Regular Canned Potatoes has 3.6 times more Iron and 43.8 times more Sodium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.8 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Canned Potatoes Solids with Salt.
• Both Regular Canned Potatoes and Baked Potato Flesh contain similar levels of Zinc and Water per one pound.
• Both Canned Potatoes Solids with Salt 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 Regular Canned Potatoes has 1.5 times more Fiber than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.6 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Protein than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.