Comparing Nutrients in 5 ounces Baked Red Potatoes VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	4.25% 123kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	12.2% 2.1g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	36.2% 26.3g	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	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	7.4% 0.096mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	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	1.4% 8.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	10.7% 0.096mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	27% 0.62mg	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	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.65% 61.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie, coconut creme, commercially prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Pie, coconut creme, commercially prepared:

• 5 ounces of Baked Red Potatoes have 1.4 times more Vitamin B1, 8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 27 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12 and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Pie, coconut creme, commercially prepared:

• 5 ounces of Baked Red Potatoes have 2.6 times more Copper, 1.4 times more Magnesium, 8.4 times more Potassium and 1.8 times more Water than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 3.2 times more Calcium, 2.5 times more Manganese and 17 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared contain similar levels of Iron, Phosphorus and Zinc per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 5 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.4 times more Fiber than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 3.4 times more Energy, 110.7 times more Fat, 174.4 times more Saturated Fat, 5 times more Omega 3, 30 times more Omega 6, 1.9 times more Carbohydrate and 13 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared offer comparable quantities of Protein per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6