Comparing Nutrients in 7 ounces Baked White Potatoes VS Cherries, sour, red, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	6.7% 0.087mg	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	19% 75.4μg	3.97% 16μg	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	4.4% 3.97mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	6.3% 0.14mg	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	21.3% 149mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• Baked Whole White Potatoes have 3 times more Vitamin B1, 9 times more Vitamin B3, 3.6 times more Vitamin B5, 4.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 6.3 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While Cherries, sour, red, canned, light syrup pack, solids and liquids contain 36 times more Vitamin A than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Vitamin B2 per 7 oz.
• Both Baked Whole White Potatoes as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• Baked Whole White Potatoes have 1.9 times more Copper, 4.5 times more Magnesium, 2.6 times more Manganese, 7.5 times more Phosphorus, 5.7 times more Potassium and 5 times more Zinc than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While Cherries, sour, red, canned, light syrup pack, solids and liquids contain 2.1 times more Iron than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.2 times more Energy, 2.6 times more Fiber and 2.8 times more Protein than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Baked Whole White Potatoes and Cherries, sour, red, canned, light syrup pack, solids and liquids have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.