Comparing Nutrients in 7 ounces Baked Potato Flesh VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Baked Potato Flesh	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	6.36% 185kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	68.8% 22g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	89.3% 116g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	3.05% 0.04mg	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	16% 63.5μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	11.2% 0.1mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	18% 0.41mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	4.84% 165mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pie crust, refrigerated, regular, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Pie crust, refrigerated, regular, baked:

• 7 ounces of Baked Potato Flesh have 1.9 times more Vitamin B5 and 15.1 times more Vitamin B6 than Pie crust, refrigerated, regular, baked.
• While 7 oz of Pie crust, refrigerated, regular, baked contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6
• Both Baked Potatoes Flesh no Salt as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Pie crust, refrigerated, regular, baked:

• 7 ounces of Baked Potato Flesh have 4.2 times more Copper, 2.8 times more Magnesium, 4.7 times more Potassium, 1.3 times more Zinc and 9.5 times more Water than Pie crust, refrigerated, regular, baked.
• While 7 oz of Pie crust, refrigerated, regular, baked contain 3.3 times more Iron, 1.3 times more Manganese, 15 times more Selenium and 94.4 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pie crust, refrigerated, regular, baked contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie crust, refrigerated, regular, baked contain 5.4 times more Energy, 286.9 times more Fat, 426.4 times more Saturated Fat, 14.8 times more Omega 3, 107 times more Omega 6, 2.7 times more Carbohydrate and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pie crust, refrigerated, regular, baked offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6