Comparing Nutrients in 7 ounces Sweet Pickle relish VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Energy	8.9% 258kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	33% 42.8g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	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	0.5% 2μg	4.47% 18μg	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	2.2% 2mg	28.2% 25.4mg	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	7.67% 1.15mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 166μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	21.6% 1.73mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	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	3.97% 27.8mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	107% 1609mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.33% 123g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Pickle relish VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Pickle relish 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 Sweet Pickle relish vs Baked Potato Flesh:

• 7 ounces of Sweet Pickle relish have more Vitamin A, 1.6 times more Vitamin B2, 14.5 times more Vitamin E and 279.3 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain more Vitamin B1, 6 times more Vitamin B3, 79.3 times more Vitamin B5, 20.1 times more Vitamin B6, 9 times more Vitamin B9 and 12.8 times more Vitamin C than Sweet Pickle relish.
• 7 ounces of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweet Pickle relish vs Baked Potato Flesh:

• 7 ounces of Sweet Pickle relish have 2.5 times more Iron and 162.2 times more Sodium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.5 times more Copper, 5 times more Magnesium, 10.7 times more Manganese, 3.6 times more Phosphorus, 15.6 times more Potassium and 2.1 times more Zinc than Sweet Pickle relish.
• 7 ounces of Sweet Pickle relish lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Pickle relish have 1.4 times more Energy, 6.3 times more Omega 3, 1.6 times more Carbohydrate and 17.1 times more Sugars than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Fiber and 5.3 times more Protein than Sweet Pickle relish.
• 7 ounces of Sweet Pickle relish provide inadequate amounts of Protein
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in seven ounces.