Comparing Nutrients in 1 pound Baked Red Potatoes VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	13.6% 395kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	77.6% 75.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	39% 6.66g	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	130% 169g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	116% 84g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	23.7% 0.31mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.7% 0.54μg	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	4.54% 27.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	4.1% 41mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	34.3% 0.31mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	86.4% 2mg	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	55% 386mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	NA	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	9.4% 348g	5.3% 196g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie, coconut creme, commercially prepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Pie, coconut creme, commercially prepared:

• 1 pound of Baked Red Potatoes has 1.4 times more Vitamin B1, 8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 27 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12 and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 1 pound of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Pie, coconut creme, commercially prepared:

• 1 pound of Baked Red Potatoes has 2.6 times more Copper, 1.4 times more Magnesium, 8.4 times more Potassium and 1.8 times more Water than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 3.2 times more Calcium, 2.5 times more Manganese and 17 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared contain similar levels of Iron, Phosphorus and Zinc per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 pound of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.4 times more Fiber than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 3.4 times more Energy, 110.7 times more Fat, 174.4 times more Saturated Fat, 5 times more Omega 3, 30 times more Omega 6, 1.9 times more Carbohydrate and 13 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared offer comparable quantities of Protein per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6