Comparing Nutrients in 7 ounces Baked Red Potatoes VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Baked Red Potatoes	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	5.95% 173kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	64.2% 62.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	49.5% 16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	44% 7.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	79.5% 103g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	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	NA	38g per day for Men 19-50 years
Protein	8.15% 4.56g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	9.77% 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	51.6% 206μg	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	27.8% 25mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	1.8% 18mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	16.5% 0.15mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	27% 0.63mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	NA	82.6% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	100% 1494mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie crust, standard-type, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Pie crust, standard-type, dry mix:

• 7 ounces of Baked Red Potatoes have 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix.
• While 7 oz of Pie crust, standard-type, dry mix contain 5.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• 7 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Pie crust, standard-type, dry mix:

• 7 ounces of Baked Red Potatoes have 2.3 times more Copper, 1.9 times more Magnesium, 8.5 times more Potassium and 10.1 times more Water than Pie crust, standard-type, dry mix.
• While 7 oz of Pie crust, standard-type, dry mix contain 6.8 times more Calcium, 3.2 times more Iron, 1.8 times more Manganese and 62.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie crust, standard-type, dry mix contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie crust, standard-type, dry mix contain 6 times more Energy, 209.3 times more Fat, 199.4 times more Saturated Fat, 13.3 times more Omega 3, 76.9 times more Omega 6, 2.7 times more Carbohydrate and 3 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6