Comparing Nutrients in 5 ounces Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Red Potatoes	Recommended Dietary Allowance
Energy	20% 580kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	56.7% 41g	2.8% 2.03g	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	NA	0.86% 0.62g	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	NA	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	12% 6.66g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	17% 68μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	8.5% 1.28mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	27.4% 0.25mg	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	69.5% 5.56mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	10.7% 0.25mg	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	15.4% 108mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	NA	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Baked Red Potatoes:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 467 times more Vitamin A, 5.1 times more Vitamin B1, 8.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9, 11.3 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Baked Red Potatoes:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.2 times more Calcium, 5.6 times more Iron, 1.9 times more Manganese and 29.5 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Copper, 2.3 times more Magnesium, 6.7 times more Potassium and 7.3 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole Red Potatoes have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.7 times more Energy, 73.5 times more Fat, 65.9 times more Saturated Fat, 4.9 times more Omega 3, 24.7 times more Omega 6, 3.7 times more Carbohydrate, 20.3 times more Sugars and 2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 5 oz.