Comparing Nutrients in 7 ounces Baked Red Potatoes VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Baked Red Potatoes	Frozen Nance	Recommended Dietary Allowance
Energy	5.95% 173kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	26% 33.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	22.7% 16.5g	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	1.2% 0.87g	13% 9.4g	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	% 1.1g	% 7.1g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	39% 15g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Nance	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	3.2% 0.042mg	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	13.4% 53.6μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	204% 184mg	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	1.06% 0.16mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Nance	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	9.04% 0.081mg	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	17.4% 1.4mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	21.4% 0.49mg	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	20.4% 143mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Frozen Nance per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Frozen Nance:

• 7 ounces of Baked Red Potatoes have 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 1.9 times more Vitamin B5, 10.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Frozen Nance.
• While 7 oz of Frozen Nance contain 7.3 times more Vitamin C, 15.6 times more Vitamin E and 4.3 times more Vitamin K than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Baked Whole Red Potatoes as well as Frozen Nance have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Frozen Nance:

• 7 ounces of Baked Red Potatoes have 4.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 7.2 times more Phosphorus, 2.2 times more Potassium and 4.4 times more Zinc than Frozen Nance.
• While 7 oz of Frozen Nance contain 5.1 times more Calcium and 1.4 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Nance contain similar levels of Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Frozen Nance lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 3.5 times more Protein than Frozen Nance.
• While 7 oz of Frozen Nance contain 5.8 times more Sugars, 10.8 times more Fructose and 4.2 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Nance offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Frozen Nance provide inadequate amounts of Protein