Comparing Nutrients in 7 ounces Baked White Potatoes VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Baked White Potatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	6.3% 183kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	117% 152g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	13.3% 9.66g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	58% 0.75mg	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	49.6% 198μg	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	8.38% 7.54mg	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% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	2% 20mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	16% 0.14mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20.8% 87.3mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Tart, breakfast, low fat:

• Baked Whole White Potatoes have 3.3 times more Vitamin C and 6.8 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 285 times more Vitamin A, 5.9 times more Vitamin B1, 12.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 13.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Tart, breakfast, low fat:

• Baked Whole White Potatoes have 1.7 times more Copper, 8.2 times more Potassium, 1.3 times more Zinc and 6.3 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4.4 times more Calcium, 5.3 times more Iron, 1.6 times more Magnesium, 25.8 times more Selenium and 51.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Tart, breakfast, low fat have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.4 times more Fiber than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4 times more Energy, 39.9 times more Fat, 34.8 times more Saturated Fat, 1.5 times more Omega 3, 17.5 times more Omega 6, 3.6 times more Carbohydrate, 3.2 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.