Comparing Nutrients in 1 pound Sweetened Frozen Strawberries VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sweetened Frozen Strawberries	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15% 435kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	90% 118g	68.4% 89g	130g per day for Men 19-50 years
Sugars	150% 109g	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	22.7% 8.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	17% 68μg	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	209% 188mg	63.5% 57mg	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	6.96% 1.04mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	33.5% 2.68mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	8.42% 59mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.97% 332g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Frozen Strawberries vs Baked Red Potatoes:

• Sliced Sweetened Frozen Strawberries have 3.3 times more Vitamin C and 2.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Vitamin B1, 4 times more Vitamin B3, 3.2 times more Vitamin B5, 7.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.6 times more Vitamin K than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Sliced Sweetened Frozen Strawberries as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Frozen Strawberries vs Baked Red Potatoes:

• Sliced Sweetened Frozen Strawberries have 1.2 times more Calcium and 1.4 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.7 times more Copper, 4 times more Magnesium, 5.5 times more Phosphorus, 5.6 times more Potassium and 6.7 times more Zinc than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Baked Whole Red Potatoes have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sliced Sweetened Frozen Strawberries have 1.8 times more Omega 3, 1.3 times more Carbohydrate and 16.8 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.3 times more Protein than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 1 lb.
• Both Sliced Sweetened Frozen Strawberries as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.