Comparing Nutrients in 7 ounces Baked White Potatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	6.3% 183kcal	34.8% 1008kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	58.5% 56.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	57.5% 18.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	86% 112g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	11.6% 8.4g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	42.8% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	6.87% 0.089mg	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	33.7% 135μg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	2% 20mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	21.4% 0.19mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.03% 33.7mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes versus 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 7 ounces of Baked White Potatoes have 4.7 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 6.3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B9, 13.5 times more Vitamin E and 2.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked White Potatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 7 ounces of Baked White Potatoes have 1.3 times more Copper, 1.6 times more Magnesium, 4.8 times more Potassium and 10.5 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 2.1 times more Calcium, 4.4 times more Iron, 13.6 times more Selenium, 66.7 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 5.5 times more Energy, 190.6 times more Fat, 231.9 times more Saturated Fat, 9.2 times more Omega 3, 67.8 times more Omega 6, 2.7 times more Carbohydrate, 2.8 times more Sugars, 1.6 times more Fiber and 3.1 times more Protein than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6