Comparing Nutrients in 5 ounces Baked Red Potatoes VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Baked Red Potatoes	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	4.25% 123kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.083% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.72% 42.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	2.94% 0.038mg	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	9.57% 38.3μg	1.06% 4.25μg	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	5.2% 4.68mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	7.87% 0.071mg	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	12.4% 0.99mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	9.3% 0.21mg	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	14.6% 102mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• 5 ounces of Baked Red Potatoes have 6.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4.5 times more Vitamin B3, 6.4 times more Vitamin B5, 7.9 times more Vitamin B6, 9 times more Vitamin B9 and 3.8 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 5 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain 30 times more Vitamin A than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• 5 ounces of Baked Red Potatoes have 3.5 times more Copper, 2.8 times more Iron, 3.5 times more Magnesium, 5.1 times more Phosphorus, 4.7 times more Potassium and 2.9 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• Both Baked Red Potatoes and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Magnesium and Zinc
• Both Baked Whole Red Potatoes as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.7 times more Energy, 1.5 times more Carbohydrate, 1.8 times more Fiber and 4.5 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.