Comparing Nutrients in 7 ounces Baked Red Potatoes VS Sherbet, orange

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sherbet, orange	3%	13%	84%

Macro Nutrients

	Baked Red Potatoes	Sherbet, orange	Recommended Dietary Allowance
Energy	5.95% 173kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	66.6% 48.3g	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	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sherbet, orange	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	0.78% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	3.5% 0.046mg	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	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.7% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	5.07% 4.56mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sherbet, orange	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	6.17% 0.056mg	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	3.47% 0.28mg	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	0.95% 0.022mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Sherbet, orange:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B1, 25.3 times more Vitamin B3, 1.5 times more Vitamin B5, 9.2 times more Vitamin B6, 6.8 times more Vitamin B9, 5.5 times more Vitamin C and more Vitamin K than Sherbet, orange.
• While Sherbet, orange contains 12 times more Vitamin A, 1.9 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sherbet, orange have insufficient amounts of Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Sherbet, orange:

• Baked Whole Red Potatoes have 6.2 times more Copper, 5 times more Iron, 3.5 times more Magnesium, 15.7 times more Manganese, 1.8 times more Phosphorus and 5.7 times more Potassium than Sherbet, orange.
• While Sherbet, orange contains 6 times more Calcium and 3.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sherbet, orange have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.4 times more Fiber and 2.1 times more Protein than Sherbet, orange.
• While Sherbet, orange contains 1.7 times more Energy, 13.3 times more Fat, 29 times more Saturated Fat, 1.6 times more Carbohydrate and 17 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sherbet, orange have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.