Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cherries, tart, dried, sweetened	Baked White Potatoes	Recommended Dietary Allowance
Energy	22.8% 661kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	123% 160g	32% 42g	130g per day for Men 19-50 years
Sugars	184% 133g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	13% 4.96g	11% 4.17g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	32.2% 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	5.46% 22μg	19% 75.4μg	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	42.6% 38.3mg	27.8% 25mg	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	2.25% 0.34mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	28% 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	17% 1.35mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	10.2% 71.4mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Baked White Potatoes:

• Cherries, tart, dried, sweetened have 141 times more Vitamin A, 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin C, 4.3 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Baked White Potatoes:

• Cherries, tart, dried, sweetened have 3.8 times more Calcium and 1.8 times more Copper than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Zinc and 4.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Baked Whole White Potatoes have similar amounts of Iron and Magnesium per 7 oz.
• Both Cherries, tart, dried, sweetened as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cherries, tart, dried, sweetened have 3.6 times more Energy, 6.1 times more Omega 3, 3.8 times more Carbohydrate and 43.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Cherries, tart, dried, sweetened as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.