Comparing Nutrients in 7 ounces Baked Red Potatoes VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Baked Red Potatoes	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	5.95% 173kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	60.8% 79g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	39% 28.4g	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	6.26% 0.081mg	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	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	2% 1.8mg	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	1.06% 0.16mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	8.8% 0.079mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	12% 0.28mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.1% 152g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie, cherry, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Pie, cherry, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Pie, cherry, commercially prepared:

• 7 ounces of Baked Red Potatoes have 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 8 times more Vitamin B3, 5.2 times more Vitamin B6 and 14 times more Vitamin C than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain 52 times more Vitamin A, 9.5 times more Vitamin E and 2.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, cherry, commercially prepared provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Pie, cherry, commercially prepared:

• 7 ounces of Baked Red Potatoes have 4.4 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus, 6.7 times more Potassium, 2.2 times more Zinc and 1.7 times more Water than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain 20.5 times more Sodium than Baked Whole Red Potatoes.
• 7 ounces of Pie, cherry, commercially prepared lack sufficient amounts of Magnesium and Zinc
• Both Baked Whole Red Potatoes as well as Pie, cherry, commercially prepared lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.3 times more Fiber than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain 3 times more Energy, 73.3 times more Fat, 64.1 times more Saturated Fat, 9.2 times more Omega 3, 39.1 times more Omega 6, 2 times more Carbohydrate and 10 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, cherry, commercially prepared offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6