Comparing Nutrients in 7 ounces Biscuits, mixed grain, refrigerated dough VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Biscuits, mixed grain, refrigerated dough	9%	19%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Biscuits, mixed grain, refrigerated dough	Baked Red Potatoes	Recommended Dietary Allowance
Energy	18% 522kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.72% 1.65g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	21.6% 12g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Biscuits, mixed grain, refrigerated dough	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	32.4% 0.42mg	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	41% 165μg	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Biscuits, mixed grain, refrigerated dough	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	38.4% 0.35mg	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	68.2% 5.46mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	15% 0.34mg	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	67% 468mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	88.6% 1330mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.03% 75g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Biscuits, mixed grain, refrigerated dough vs Baked Red Potatoes:

• Biscuits, mixed grain, refrigerated dough have 5.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Vitamin B6 and more Vitamin C than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Biscuits, mixed grain, refrigerated dough as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Biscuits, mixed grain, refrigerated dough vs Baked Red Potatoes:

• Biscuits, mixed grain, refrigerated dough have 1.9 times more Calcium, 3.9 times more Iron, 3.8 times more Manganese, 3.3 times more Phosphorus, 55.8 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper and 2 times more Water than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Baked Whole Red Potatoes have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Biscuits, mixed grain, refrigerated dough have 3 times more Energy, 37.3 times more Fat, 34.2 times more Saturated Fat, 3.1 times more Omega 3, 17 times more Omega 6, 2.4 times more Carbohydrate and 2.7 times more Protein than Baked Whole Red Potatoes.
• Both Biscuits, mixed grain, refrigerated dough as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.