Comparing Nutrients in 1 pound Baked White Potatoes VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Baked White Potatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	14.4% 417kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	31% 40.6g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	47.5% 34.5g	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	2.25% 1.63g	17% 12.2g	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	% 2.86g	% 17.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.54g	g per day for Men 19-50 years
Fiber	25% 9.53g	13% 5g	38g per day for Men 19-50 years
Protein	17% 9.53g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	15.4% 0.2mg	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	43% 172μg	9.07% 36.3μg	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	10.6% 9.53mg	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	1.2% 0.18mg	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	35.3% 0.32mg	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	36.3% 2.9mg	77.7% 6.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	15% 0.34mg	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	48.6% 340mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Cherries, sour, red, canned, water pack, solids and liquids:

• Baked Whole White Potatoes have 2.8 times more Vitamin B1, 8.6 times more Vitamin B3, 3.6 times more Vitamin B5, 4.8 times more Vitamin B6, 4.8 times more Vitamin B9, 6 times more Vitamin C and 1.9 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 38 times more Vitamin A and 5.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole White Potatoes as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Cherries, sour, red, canned, water pack, solids and liquids:

• Baked Whole White Potatoes have 1.8 times more Copper, 4.5 times more Magnesium, 2.5 times more Manganese, 7.5 times more Phosphorus, 5.6 times more Potassium and 5 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 2.1 times more Iron than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Calcium and Water per 1 lb.
• Both Baked Whole White Potatoes as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.6 times more Energy, 2.4 times more Carbohydrate, 1.9 times more Fiber and 2.7 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 5 times more Sugars and 7.5 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.