Comparing Nutrients in 1 pound Baked White Potatoes VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Baked White Potatoes	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Energy	14.4% 417kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.64% 0.11g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	12% 4.54g	38g per day for Men 19-50 years
Protein	17% 9.53g	2.75% 1.54g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	10.3% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	11% 0.15mg	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	3.4% 13.6μg	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	12.6% 11.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	32.8% 0.29mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	29% 0.67mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.8% 27.2mg	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	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked White Potatoes versus 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids:

• 1 pound of Baked White Potatoes has 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4.2 times more Vitamin B3, 7.2 times more Vitamin B5, 6.6 times more Vitamin B6, 12.7 times more Vitamin B9 and 5 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 1 lb of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contains 21 times more Vitamin A than Baked Whole White Potatoes.
• 1 pound of Baked White Potatoes have insufficient amounts of Vitamin A
• 1 pound of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Baked Whole White Potatoes as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked White Potatoes vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids:

• 1 pound of Baked White Potatoes has 2 times more Copper, 2.2 times more Iron, 5.4 times more Magnesium, 1.3 times more Manganese, 8.3 times more Phosphorus, 6.6 times more Potassium and 5 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• Both Baked White Potatoes and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Baked Whole White Potatoes as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked White Potatoes has 1.6 times more Energy, 1.4 times more Carbohydrate, 2.1 times more Fiber and 6.2 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• 1 pound of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Protein
• Both Baked Whole White Potatoes as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.