Comparing Nutrients in 7 ounces Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying	0%	100%	0%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying	Baked White Potatoes	Recommended Dietary Allowance
Energy	60.5% 1754kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	793% 12.7g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	209% 35.6g	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	0% 0g	32% 42g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	11% 4.17g	38g per day for Men 19-50 years
Protein	0% 0g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying	Baked White 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	0% 0mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	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	226% 34mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0% 0g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying vs Baked White Potatoes:

• Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying have 427.5 times more Vitamin E and 45.2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying.
• Both Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying vs Baked White Potatoes:

• Baked Whole White Potatoes contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying.
• Both Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying have 9.6 times more Energy, 666.7 times more Fat, 190.4 times more Saturated Fat, 426.5 times more Omega 3 and 365.6 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying.
• Both Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.