Comparing Nutrients in 7 ounces Baked White Potatoes VS Meatless Meatballs

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Meatless Meatballs	43%	41%	16%

Macro Nutrients

	Baked White Potatoes	Meatless Meatballs	Recommended Dietary Allowance
Energy	6.3% 183kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	12.2% 16g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	3.42% 2.5g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Meatless Meatballs	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	30.5% 0.4mg	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	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	124% 2.98μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	23% 3.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Meatless Meatballs	Recommended Dietary Allowance
Calcium	2% 20mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	156% 1.4mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	NA	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Meatless Meatballs:

• Baked Whole White Potatoes have more Vitamin C and more Vitamin K than Meatless Meatballs.
• While Meatless Meatballs contain 19.5 times more Vitamin B1, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin B12 and 43.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Meatless Meatballs have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Meatless Meatballs have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Meatless Meatballs:

• Baked Whole White Potatoes have 1.5 times more Magnesium, 3 times more Potassium and 1.3 times more Water than Meatless Meatballs.
• While Meatless Meatballs contain 2.5 times more Calcium, 5.6 times more Copper, 3.4 times more Iron, 4.6 times more Phosphorus, 1.6 times more Selenium, 78.6 times more Sodium and 5.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.6 times more Carbohydrate and 1.2 times more Sugars than Meatless Meatballs.
• While Meatless Meatballs contain 2.1 times more Energy, 60 times more Fat, 35.6 times more Saturated Fat, 34.7 times more Omega 3, 84.6 times more Omega 6, 2.2 times more Fiber and 10 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Meatless Meatballs have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.