Comparing Nutrients in 5 ounces Baked Red Potatoes VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Baked Red Potatoes	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	4.25% 123kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	31.4% 5.34g	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	57% 74g	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	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.98% 0.091mg	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	37% 147μg	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	NA	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	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	12% 0.11mg	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	39.3% 3.15mg	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	19.4% 0.45mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	NA	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	71% 1067mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie crust, standard-type, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Pie crust, standard-type, dry mix:

• 5 ounces of Baked Red Potatoes have 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix.
• While 5 oz of Pie crust, standard-type, dry mix contain 5.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• 5 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Pie crust, standard-type, dry mix:

• 5 ounces of Baked Red Potatoes have 2.3 times more Copper, 1.9 times more Magnesium, 8.5 times more Potassium and 10.1 times more Water than Pie crust, standard-type, dry mix.
• While 5 oz of Pie crust, standard-type, dry mix contain 6.8 times more Calcium, 3.2 times more Iron, 1.8 times more Manganese and 62.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie crust, standard-type, dry mix contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 5 ounces of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie crust, standard-type, dry mix contain 6 times more Energy, 209.3 times more Fat, 199.4 times more Saturated Fat, 13.3 times more Omega 3, 76.9 times more Omega 6, 2.7 times more Carbohydrate and 3 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6