Comparing Nutrients in 7 ounces Meatless Luncheon Slices VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Meatless Luncheon Slices	38%	53%	9%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Meatless Luncheon Slices	Baked Red Potatoes	Recommended Dietary Allowance
Energy	13% 375kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	60.7% 0.97g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	45.5% 7.73g	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	6.78% 8.8g	30% 39g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	5.74% 2.2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	63% 35.3g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Meatless Luncheon Slices	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	661% 7.94mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.76mg	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	49.6% 198μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.7% 5.95mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Luncheon Slices	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	44.7% 3.57mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	125% 877mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	NA	55μg per day for Men 19-50 years
Sodium	94% 1411mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Luncheon Slices VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Meatless Luncheon Slices versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Meatless Luncheon Slices vs Baked Red Potatoes:

• 7 ounces of Meatless Luncheon Slices have 55.6 times more Vitamin B1, 6 times more Vitamin B2, 7 times more Vitamin B3, 4.2 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and 37.5 times more Vitamin E than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain more Vitamin C and more Vitamin K than Meatless Luncheon Slices.
• 7 ounces of Meatless Luncheon Slices have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• Both Meatless Luncheon Slices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Meatless Luncheon Slices vs Baked Red Potatoes:

• 7 ounces of Meatless Luncheon Slices have 4.6 times more Calcium, 5.2 times more Copper, 2.6 times more Iron, 6.1 times more Phosphorus, 59.3 times more Sodium and 4 times more Zinc than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 2.7 times more Potassium than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Baked Red Potatoes contain similar levels of Magnesium per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Meatless Luncheon Slices have 2.2 times more Energy, 74.1 times more Fat, 33.5 times more Saturated Fat, 32.6 times more Omega 3, 79.5 times more Omega 6, 1.6 times more Sugars and 7.7 times more Protein than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 4.4 times more Carbohydrate and 1.6 times more Fiber than Meatless Luncheon Slices.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6