Comparing Nutrients in 5 ounces Baked Red Potatoes VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Baked Red Potatoes	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	4.25% 123kcal	27.3% 791kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	56.3% 54.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	229% 3.67g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	164% 28g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	1.47% 1.06g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Puff pastry, frozen, ready-to-bake, baked	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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	2.07% 0.027mg	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	19.5% 78μg	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	0.76% 0.11mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	18% 0.16mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	30.5% 0.7mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	NA	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Puff pastry, frozen, ready-to-bake, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Puff pastry, frozen, ready-to-bake, baked:

• 5 ounces of Baked Red Potatoes have more Vitamin B5, 11.2 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 4.5 times more Vitamin B1, 5.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B9, 6.9 times more Vitamin E and 5.8 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Puff pastry, frozen, ready-to-bake, baked:

• 5 ounces of Baked Red Potatoes have 1.5 times more Copper, 1.8 times more Magnesium, 8.8 times more Potassium and 10.4 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 3.7 times more Iron, 2.9 times more Manganese, 21.1 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Puff pastry, frozen, ready-to-bake, baked contain similar levels of Phosphorus per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Puff pastry, frozen, ready-to-bake, baked contain 6.4 times more Energy, 256.7 times more Fat, 137.6 times more Saturated Fat, 172.5 times more Omega 3, 400.8 times more Omega 6, 2.3 times more Carbohydrate and 3.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Puff pastry, frozen, ready-to-bake, baked offer comparable quantities of Fiber per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6