Comparing Nutrients in 1 pound Baked Red Potatoes VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Baked Red Potatoes	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	13.6% 395kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	427% 6.83g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	40% 6.8g	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	263% 341g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	76.6% 55.6g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	198% 75.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	6.24% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	10.5% 0.14mg	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	6.8% 27.2μg	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	0% 0mg	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	38.4% 5.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	4.1% 41mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	45.4% 0.41mg	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	39.7% 3.18mg	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	35.5% 0.82mg	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	46.7% 327mg	298% 2087mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	67% 2272mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	138% 2077mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Organic FLAX PLUS flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Organic FLAX PLUS flakes:

• 1 pound of Baked Red Potatoes has 5 times more Vitamin B2, 7.3 times more Vitamin B3, 4.9 times more Vitamin B5, 7.1 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Organic FLAX PLUS flakes.
• While 1 lb of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contains 1.8 times more Vitamin B1 and 15.9 times more Vitamin E than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Organic FLAX PLUS flakes:

• 1 pound of Baked Red Potatoes has 1.9 times more Copper, 1.3 times more Zinc and 22.6 times more Water than Organic FLAX PLUS flakes.
• While 1 lb of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contains 6.1 times more Calcium, 8.4 times more Iron, 6.4 times more Phosphorus and 38.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Organic FLAX PLUS flakes contain similar levels of Magnesium, Manganese and Potassium per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contains 4 times more Energy, 36.4 times more Fat, 100.3 times more Omega 3, 30.7 times more Omega 6, 3.8 times more Carbohydrate, 8.6 times more Sugars, 9.2 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6