Comparing Nutrients in 1 pound Puff pastry, frozen, ready-to-bake VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Baked Red Potatoes	Recommended Dietary Allowance
Energy	86% 2499kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	137% 43.7g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	68.4% 89g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	8.95% 6.5g	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	NA	2.75% 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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	18% 6.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	59% 33g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	74% 0.96mg	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	88.5% 354μg	30.6% 122μg	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	0% 0mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	87.7% 0.79mg	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	145% 11.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	34% 0.78mg	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	39% 272mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	NA	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puff pastry, frozen, ready-to-bake vs Baked Red Potatoes:

• Puff pastry, frozen, ready-to-bake has 5.5 times more Vitamin B1, 5.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B9, 6.8 times more Vitamin E and 5.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B5, 10.1 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Puff pastry, frozen, ready-to-bake vs Baked Red Potatoes:

• Puff pastry, frozen, ready-to-bake has 3.7 times more Iron, 2.8 times more Manganese, 20.8 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper, 1.8 times more Magnesium, 8.9 times more Potassium and 9 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Baked Whole Red Potatoes have similar amounts of Calcium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puff pastry, frozen, ready-to-bake has 6.3 times more Energy, 254 times more Fat, 241.1 times more Saturated Fat, 16.6 times more Omega 3, 94.8 times more Omega 6, 2.3 times more Carbohydrate and 3.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Sugars than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Baked Whole Red Potatoes have similar amounts of Fiber per 1 lb.
• Both Puff pastry, frozen, ready-to-bake as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.