Comparing Nutrients in 1 pound Baked Red Potatoes VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Baked Red Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	13.6% 395kcal	1.72% 50kcal	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	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.91% 0.15g	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	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	6.63% 4.8g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	0% 0mg	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	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	3.14% 0.041mg	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	1.13% 4.54μg	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	5.04% 4.54mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	4.1% 41mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	43% 0.39mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	2.17% 0.05mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	3.07% 104mg	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	365% 5479mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.5% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Sour Cucumber Pickles:

• Baked Whole Red Potatoes have more Vitamin B1, 5 times more Vitamin B2, more Vitamin B3, 9 times more Vitamin B5, 23.6 times more Vitamin B6, 27 times more Vitamin B9 and 12.6 times more Vitamin C than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 10 times more Vitamin A and 16.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Sour Cucumber Pickles:

• Baked Whole Red Potatoes have 2 times more Copper, 1.8 times more Iron, 7 times more Magnesium, 15.7 times more Manganese, 5.1 times more Phosphorus, 23.7 times more Potassium and 20 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 100.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sour Cucumber Pickles have similar amounts of Water per 1 lb.
• Both Baked Whole Red Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 7.9 times more Energy, 8.7 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 7 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.1 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.