Comparing Nutrients in 7 ounces Nance, canned, syrup, drained VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Nance, canned, syrup, drained	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.5% 189kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45.2g	33% 42.8g	130g per day for Men 19-50 years
Sugars	43% 31g	4.65% 3.37g	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	22.4% 16.2g	NA	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	% 14.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2% 1.1g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	46% 0.6mg	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	4.47% 18μg	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	24% 21.4mg	28.2% 25.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	47.4% 0.43mg	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	9.18% 0.73mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	14% 0.32mg	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	2% 14mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4% 149g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Nance, canned, syrup, drained versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nance, canned, syrup, drained vs Baked Potato Flesh:

• 7 oz of Baked Potatoes Flesh no Salt contain 7 times more Vitamin B1, 4.7 times more Vitamin B3 and 20.1 times more Vitamin B6 than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Potato Flesh provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Nance, canned, syrup, drained as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2 in seven ounces.

Comparing minerals per 7 ounces for Nance, canned, syrup, drained vs Baked Potato Flesh:

• 7 ounces of Nance, canned, syrup, drained have 8.4 times more Calcium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 4.1 times more Copper, 1.6 times more Magnesium, 7.1 times more Phosphorus, 2 times more Potassium and 4.8 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Potato Flesh contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nance, canned, syrup, drained have 9.2 times more Sugars and 4.7 times more Fiber than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 3.5 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein