Comparing Nutrients in 5 ounces Baked Red Potatoes VS Flaxseed Oil with sliced flaxseed

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Baked Red Potatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	4.25% 123kcal	43% 1245kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	145% 140g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	40% 13g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	4335% 69.4g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	132% 22.4g	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	0.43% 0.55g	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	NA	38g per day for Men 19-50 years
Protein	5.82% 3.26g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	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	0.76% 0.11mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	8.7% 0.2mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.006% 0.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Flaxseed Oil with sliced flaxseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Flaxseed Oil with sliced flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Flaxseed Oil with sliced flaxseed:

• 5 oz of Flaxseed Oil with added sliced flaxseed contain 8.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Flaxseed Oil with sliced flaxseed provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Baked Red Potatoes vs Flaxseed Oil with sliced flaxseed:

• 5 ounces of Baked Red Potatoes have 2.6 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese, 2.7 times more Phosphorus, 17.6 times more Potassium, 1.3 times more Zinc and 479.2 times more Water than Flaxseed Oil with sliced flaxseed.
• 5 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as Flaxseed Oil with added sliced flaxseed lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 50.2 times more Carbohydrate and 6.2 times more Protein than Flaxseed Oil with sliced flaxseed.
• While 5 oz of Flaxseed Oil with added sliced flaxseed contain 10.1 times more Energy, 660.1 times more Fat, 226.2 times more Saturated Fat, 3262 times more Omega 3 and 322.1 times more Omega 6 than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein