Comparing Nutrients in 1 pound Baked Red Potatoes VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Baked Red Potatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	13.6% 395kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	686% 11g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	302% 51.3g	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	203% 263g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	230% 167g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Toppings, nuts in syrup	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	62% 0.81mg	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	29.5% 118μg	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	1.5% 1.36mg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	272% 2.45mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	238% 5.47mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Toppings, nuts in syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Toppings, nuts in syrup:

• 1 pound of Baked Red Potatoes has 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 42 times more Vitamin C and 3.1 times more Vitamin K than Toppings, nuts in syrup.
• While 1 lb of Toppings, nuts in syrup contains 2.5 times more Vitamin B1 and 2.4 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Toppings, nuts in syrup provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Toppings, nuts in syrup have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Toppings, nuts in syrup:

• 1 pound of Baked Red Potatoes has 3.6 times more Potassium and 5.2 times more Water than Toppings, nuts in syrup.
• While 1 lb of Toppings, nuts in syrup contains 3.9 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 1.6 times more Phosphorus, 3.5 times more Sodium and 2.6 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toppings, nuts in syrup contains 5.1 times more Energy, 146.7 times more Fat, 49 times more Saturated Fat, 161.3 times more Omega 3, 230.6 times more Omega 6, 3 times more Carbohydrate, 25.7 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6