Comparing Nutrients in 7 ounces Baked White Potatoes VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Baked White Potatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	6.3% 183kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	98% 128g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	49.6% 36g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 36g	g per day for Men 19-50 years
Fiber	11% 4.17g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	30.4% 0.37mg	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	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	11.6% 0.15mg	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	32.2% 129μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	2% 20mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	49% 0.44mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	111% 2.55mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.23% 8.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Baked Whole White Potatoes have 2.2 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3.8 times more Vitamin B1, 5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B9, 46.3 times more Vitamin E and 8.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Baked Whole White Potatoes have 4.8 times more Potassium and 17.3 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.9 times more Calcium, 1.8 times more Copper, 4.1 times more Iron, 6.8 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Selenium, 67.3 times more Sodium and 3.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 5.4 times more Energy, 165.5 times more Fat, 125 times more Saturated Fat, 4 times more Omega 3, 32.9 times more Omega 6, 3.1 times more Carbohydrate, 11.8 times more Sugars and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.