Comparing Nutrients in 1 pound Baked Red Potatoes VS Syrups, corn, light

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Syrups, corn, light	0%	1%	99%

Macro Nutrients

	Baked Red Potatoes	Syrups, corn, light	Recommended Dietary Allowance
Energy	13.6% 395kcal	44.3% 1284kcal	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% 0g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0% 0g	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	268% 348g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	480% 348g	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	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Syrups, corn, light	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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0% 0mg	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	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Syrups, corn, light	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	0.13% 4.54mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	18.7% 281mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.4% 348g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Syrups, corn, light:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, corn, light.
• Both Baked Whole Red Potatoes as well as Syrups, corn, light 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 Syrups, corn, light:

• Baked Whole Red Potatoes have more Copper, more Iron, 28 times more Magnesium, more Manganese, more Phosphorus, 545 times more Potassium and 3.4 times more Water than Syrups, corn, light.
• While Syrups, corn, light contain 1.4 times more Calcium and 5.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Syrups, corn, light have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have more Fiber and more Protein than Syrups, corn, light.
• While Syrups, corn, light contain 3.3 times more Energy, 3.9 times more Carbohydrate and 53.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Syrups, corn, light have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.