Comparing Nutrients in 7 ounces Dill Pickled Cucumber VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dill Pickled Cucumber	14%	19%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dill Pickled Cucumber	Baked Red Potatoes	Recommended Dietary Allowance
Energy	0.82% 24kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	3.68% 4.8g	30% 39g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	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	1.5% 1.1g	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	% 1.03g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.89g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Dill Pickled Cucumber	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.35% 0.22mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	3.97% 16μg	13.4% 53.6μg	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	5.07% 4.56mg	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	0.4% 0.06mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.6% 34.3μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Pickled Cucumber	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.5% 59.7μg	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	6.45% 0.52mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	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	4.54% 31.8mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	107% 1605mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dill Pickled Cucumber vs Baked Red Potatoes:

• Dill Pickled Cucumber has 6.2 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B1, 14.6 times more Vitamin B3, 1.7 times more Vitamin B5, 6.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 5.5 times more Vitamin C than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 7 oz.
• Both Dill Pickled Cucumber as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Dill Pickled Cucumber vs Baked Red Potatoes:

• Dill Pickled Cucumber has 6.3 times more Calcium, 67.4 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.2 times more Copper, 2.7 times more Iron, 4 times more Magnesium, 2.8 times more Manganese, 4.5 times more Phosphorus, 4.7 times more Potassium and 4 times more Zinc than Dill Pickled Cucumber.

Comparison of macro-nutrients per 7 ounces:

• Dill Pickled Cucumber has 4.7 times more Omega 3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.3 times more Energy, 8.1 times more Carbohydrate, 1.3 times more Sugars, 1.8 times more Fiber and 4.6 times more Protein than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.