Comparing Nutrients in 1 pound Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Energy	64% 1855kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	37.4% 12g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	73.6% 96g	130g per day for Men 19-50 years
Sugars	181% 131g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	12% 4.54g	25% 9.53g	38g per day for Men 19-50 years
Protein	38% 21.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	235% 2118μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	73.6% 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	54.4% 218μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	27.2% 4.1mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	64% 0.58mg	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	222% 17.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	37.3% 0.86mg	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	49.2% 345mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Baked White Potatoes:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 467 times more Vitamin A, 7.6 times more Vitamin B1, 9.7 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 22.5 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Baked White Potatoes:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 6.1 times more Iron, 1.8 times more Manganese, 10.2 times more Selenium and 50.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper, 2.3 times more Magnesium, 6.7 times more Potassium and 7.2 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole White Potatoes have similar amounts of Calcium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.4 times more Energy, 73.5 times more Fat, 65.9 times more Saturated Fat, 4.9 times more Omega 3, 24.7 times more Omega 6, 3.4 times more Carbohydrate, 18.9 times more Sugars and 2.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 lb.