Comparing Nutrients in 5 ounces Syrup, maple, Canadian VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Syrup, maple, Canadian	Baked White Potatoes	Recommended Dietary Allowance
Energy	13% 383kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	23% 30g	130g per day for Men 19-50 years
Sugars	117% 85g	3% 2.17g	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	0.66% 0.48g	0.7% 0.51g	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	% 0.92g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 83.5g	% 0.57g	g per day for Men 19-50 years
Fiber	0% 0g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	0% 0g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23% 0.3mg	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	NA	13.5% 54μg	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	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	1.95% 0.16mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	11.6% 0.27mg	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	NA	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Syrup, maple, Canadian vs Baked White Potatoes:

• Syrup, maple, Canadian has 1.4 times more Vitamin B1 and 29.5 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 18.9 times more Vitamin B3 and more Vitamin C than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Syrup, maple, Canadian vs Baked White Potatoes:

• Syrup, maple, Canadian has 10.9 times more Calcium, 12.2 times more Manganese and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.8 times more Iron, 1.3 times more Magnesium, 2.4 times more Potassium and 2.3 times more Water than Syrup, maple, Canadian.

Comparison of macro-nutrients per 5 ounces:

• Syrup, maple, Canadian has 2.9 times more Energy, 3.2 times more Carbohydrate and 39.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.