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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	5.95% 173kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	57% 74g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	50.7% 36.8g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.2% 0.16mg	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	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	10.4% 0.13mg	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	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	15% 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	17.4% 1.4mg	20% 1.6mg	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	37.8% 0.87mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.1% 152g	2.3% 85.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Pie, coconut creme, 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, coconut creme, commercially prepared:

• 7 ounces of Baked Red Potatoes have 1.4 times more Vitamin B1, 8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 27 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12 and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Baked Red Potatoes have 2.6 times more Copper, 1.4 times more Magnesium, 8.4 times more Potassium and 1.8 times more Water than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 3.2 times more Calcium, 2.5 times more Manganese and 17 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared contain similar levels of Iron, Phosphorus and Zinc per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.4 times more Fiber than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 3.4 times more Energy, 110.7 times more Fat, 174.4 times more Saturated Fat, 5 times more Omega 3, 30 times more Omega 6, 1.9 times more Carbohydrate and 13 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, 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