Comparing Nutrients in 1 pound Baked Red Potatoes VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Baked Red Potatoes	Sweet Cherries	Recommended Dietary Allowance
Energy	13.6% 395kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	56% 72.6g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	80.2% 58g	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	2.75% 2g	33.6% 24.4g	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	% 2.5g	% 30g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.68g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	4.37% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	17% 0.22mg	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	4.54% 18μg	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	63.5% 57mg	35.3% 31.8mg	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	2.4% 0.36mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweet Cherries	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	39.7% 3.18mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	9.78% 4.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.7% 327mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Sweet Cherries:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 10.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 6.8 times more Vitamin B9, 1.8 times more Vitamin C and 1.3 times more Vitamin K than Raw Sweet Cherries.
• Both Baked Whole Red Potatoes as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Sweet Cherries:

• Baked Whole Red Potatoes have 2.9 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus, 2.5 times more Potassium and 5.7 times more Zinc than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.4 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sweet Cherries have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.4 times more Energy, 1.2 times more Carbohydrate and 2.2 times more Protein than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.7 times more Omega 3, 9 times more Sugars and 12.2 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sweet Cherries have similar amounts of Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.