Comparing Nutrients in 5 ounces Baked Potato Flesh VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Baked Potato Flesh	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	4.55% 132kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	16.4% 2.8g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	51.4% 37.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.7% 0.061mg	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	25.5% 102μg	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	0% 0mg	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	0.38% 0.057mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	121% 1.1mg	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	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	113% 2.6mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	47.5% 713mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.19% 7.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pie Crust, Cookie-type, Chocolate, Ready Crust per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 5 ounces of Baked Potato Flesh have 3.3 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 3.2 times more Vitamin B1, 12.6 times more Vitamin B2, 2.2 times more Vitamin B3, 8 times more Vitamin B9, 44.8 times more Vitamin E and 60.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 5 ounces of Baked Potato Flesh have 2.1 times more Potassium and 15.1 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 6.4 times more Calcium, 3.6 times more Copper, 12.3 times more Iron, 1.6 times more Magnesium, 11.4 times more Manganese, 2.4 times more Phosphorus, 8.3 times more Selenium, 100.6 times more Sodium and 7.2 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 5.2 times more Energy, 224.2 times more Fat, 181.7 times more Saturated Fat, 6.3 times more Omega 3, 61.6 times more Omega 6, 3 times more Carbohydrate, 15.5 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6