Comparing Nutrients in 1 pound Baked White Potatoes VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Energy	14.4% 417kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.57% 0.27g	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	122% 159g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	182% 132g	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	13% 5g	38g per day for Men 19-50 years
Protein	17% 9.53g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	5.23% 0.068mg	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	1.13% 4.54μg	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	5.04% 4.54mg	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	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	317% 380μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	43% 0.39mg	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	49.3% 3.95mg	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	2.96% 0.068mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	3.34% 113mg	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	245% 3679mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.25% 342g	7.6% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Sweet Pickle relish:

• Baked Whole White Potatoes have more Vitamin B1, 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 54.7 times more Vitamin B5, 14.1 times more Vitamin B6, 38 times more Vitamin B9 and 12.6 times more Vitamin C than Sweet Pickle relish.
• While Sweet Pickle relish contains 61 times more Vitamin A, 14.5 times more Vitamin E and 31 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Sweet Pickle relish:

• Baked Whole White Potatoes have 3.3 times more Calcium, 1.5 times more Copper, 5.4 times more Magnesium, 12.6 times more Manganese, 5.4 times more Phosphorus, 21.8 times more Potassium, 2.5 times more Zinc and 1.2 times more Water than Sweet Pickle relish.
• While Sweet Pickle relish contains 1.4 times more Iron and 115.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.9 times more Fiber and 5.7 times more Protein than Sweet Pickle relish.
• While Sweet Pickle relish contains 1.4 times more Energy, 4.2 times more Omega 3, 1.7 times more Carbohydrate and 19 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.