Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Baked Potato Flesh	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	6.36% 185kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	44.6% 58g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	7.83% 2.98g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	2.02% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	6.7% 0.087mg	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	4.47% 18μg	3.47% 14μg	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	28.2% 25.4mg	4.2% 3.77mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	14.3% 0.13mg	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	8.7% 0.69mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	6.04% 0.14mg	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	14% 99mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 7 ounces of Baked Potato Flesh have 6.6 times more Vitamin B1, 8.6 times more Vitamin B3, 5.3 times more Vitamin B5, 6.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 6.7 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain more Vitamin A and 1.8 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 7 ounces of Baked Potato Flesh have 3.3 times more Copper, 5 times more Magnesium, 2.3 times more Manganese, 5.6 times more Phosphorus, 4.3 times more Potassium and 4.8 times more Zinc than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain 3.6 times more Iron than Baked Potatoes Flesh no Salt.
• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.9 times more Fiber and 2.8 times more Protein than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain 1.4 times more Carbohydrate than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.