Comparing Nutrients in 1 pound Baked Red Potatoes VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Baked Red Potatoes	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	13.6% 395kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	113% 36g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	101% 17g	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	182% 236g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie crust, standard-type, dry mix	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	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	77.3% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	22.3% 0.29mg	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	118% 472μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	4.1% 41mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	37.8% 0.34mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	62% 1.43mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	8.54% 290mg	3400mg per day for Men 19-50 years
Selenium	NA	189% 104μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	228% 3416mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie crust, standard-type, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Pie crust, standard-type, dry mix:

• 1 pound of Baked Red Potatoes has 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix.
• While 1 lb of Pie crust, standard-type, dry mix contains 5.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• 1 pound of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Pie crust, standard-type, dry mix:

• 1 pound of Baked Red Potatoes has 2.3 times more Copper, 1.9 times more Magnesium, 8.5 times more Potassium and 10.1 times more Water than Pie crust, standard-type, dry mix.
• While 1 lb of Pie crust, standard-type, dry mix contains 6.8 times more Calcium, 3.2 times more Iron, 1.8 times more Manganese and 62.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie crust, standard-type, dry mix contain similar levels of Phosphorus and Zinc per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 pound of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pie crust, standard-type, dry mix contains 6 times more Energy, 209.3 times more Fat, 199.4 times more Saturated Fat, 13.3 times more Omega 3, 76.9 times more Omega 6, 2.7 times more Carbohydrate and 3 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6