Comparing Nutrients in 1 pound Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked Potato Flesh	Recommended Dietary Allowance
Energy	60.7% 1760kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	51.2% 16.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	75% 98g	130g per day for Men 19-50 years
Sugars	163% 119g	10.6% 7.7g	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	27.5% 20g	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	% 69g	NA	g per day for Men 19-50 years
Sucrose	% 8.07g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	18% 6.8g	38g per day for Men 19-50 years
Protein	34% 19g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	102% 916μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.36mg	105% 1.37mg	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	126% 503μg	10.2% 41μg	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	64.5% 58mg	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	27.2% 4.1mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	108% 0.98mg	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	312% 25mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	31.8% 0.73mg	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	56.4% 395mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	101% 1515mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.76% 65g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Baked Potato Flesh:

• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) has more Vitamin A, 6.2 times more Vitamin B1, 26.6 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B6, 12.3 times more Vitamin B9, 22.5 times more Vitamin E and 51.3 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2 times more Vitamin B5 and more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Baked Potato Flesh:

• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) has 15.7 times more Iron, 2 times more Manganese, 1.7 times more Phosphorus, 10.3 times more Selenium, 66.8 times more Sodium and 1.3 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.1 times more Copper, 2.1 times more Magnesium, 3.8 times more Potassium and 5.3 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) has 4.2 times more Energy, 99.5 times more Fat, 139 times more Saturated Fat, 32.8 times more Omega 3, 90.7 times more Omega 6, 3.3 times more Carbohydrate, 15.4 times more Sugars and 2.1 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.5 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6