Comparing Nutrients in 7 ounces Puff pastry, frozen, ready-to-bake VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Baked Red Potatoes	Recommended Dietary Allowance
Energy	37.7% 1093kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	60% 19g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	54.2% 9.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	30% 39g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.9% 2.84g	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	NA	1.2% 0.87g	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	26% 14.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	32.4% 0.42mg	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	38.7% 155μg	13.4% 53.6μg	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	0% 0mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.6% 32μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	38.4% 0.35mg	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	63.5% 5.1mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	15% 0.34mg	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	17% 119mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	NA	55μg per day for Men 19-50 years
Sodium	33% 494mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.46% 17g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puff pastry, frozen, ready-to-bake vs Baked Red Potatoes:

• Puff pastry, frozen, ready-to-bake has 5.5 times more Vitamin B1, 5.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B9, 6.8 times more Vitamin E and 5.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B5, 10.1 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Puff pastry, frozen, ready-to-bake vs Baked Red Potatoes:

• Puff pastry, frozen, ready-to-bake has 3.7 times more Iron, 2.8 times more Manganese, 20.8 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper, 1.8 times more Magnesium, 8.9 times more Potassium and 9 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Baked Whole Red Potatoes have similar amounts of Calcium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puff pastry, frozen, ready-to-bake has 6.3 times more Energy, 254 times more Fat, 241.1 times more Saturated Fat, 16.6 times more Omega 3, 94.8 times more Omega 6, 2.3 times more Carbohydrate and 3.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Sugars than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Baked Whole Red Potatoes have similar amounts of Fiber per 7 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.