Comparing Nutrients in 5 ounces Baked Potato Flesh VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Baked Potato Flesh	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	4.55% 132kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	NA	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	3.7% 0.048mg	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	3.2% 12.8μg	8.15% 32.6μg	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	20% 18mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	10.6% 0.095mg	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	6.2% 0.5mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	18.5% 0.43mg	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	10% 71mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pie, blueberry, prepared from recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Pie, blueberry, prepared from recipe:

• 5 ounces of Baked Potato Flesh have 4.5 times more Vitamin B5, 8.9 times more Vitamin B6 and 18.3 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 1.5 times more Vitamin B1, 6.3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Pie, blueberry, prepared from recipe:

• 5 ounces of Baked Potato Flesh have 3.2 times more Copper, 3.1 times more Magnesium, 1.7 times more Phosphorus, 7.8 times more Potassium, 1.5 times more Zinc and 1.5 times more Water than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 3.5 times more Iron, 1.9 times more Manganese, 24.7 times more Selenium and 37 times more Sodium than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• 5 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie, blueberry, prepared from recipe contain 2.6 times more Energy, 119 times more Fat, 112 times more Saturated Fat, 18.8 times more Omega 3, 90.4 times more Omega 6, 1.6 times more Carbohydrate and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6