Comparing Nutrients in 7 ounces Syrups, maple VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Syrups, maple	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.8% 516kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	33% 42.8g	130g per day for Men 19-50 years
Sugars	165% 120g	4.65% 3.37g	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	1.42% 1.03g	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	% 3.18g	NA	g per day for Men 19-50 years
Sucrose	% 116g	NA	g per day for Men 19-50 years
Fiber	0% 0g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	0.14% 0.079g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	46% 0.6mg	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	0% 0μg	4.47% 18μg	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	28.2% 25.4mg	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% 0mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	20.2% 202mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	47.4% 0.43mg	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	2.73% 0.22mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	14% 0.32mg	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	0.57% 3.97mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.74% 64.3g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, maple VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Syrups, maple versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Syrups, maple vs Baked Potato Flesh:

• 7 ounces of Syrups, maple have 60.5 times more Vitamin B2 than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.6 times more Vitamin B1, 17.2 times more Vitamin B3, 15.4 times more Vitamin B5, 150.5 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, maple.
• 7 ounces of Syrups, maple have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Syrups, maple as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Syrups, maple vs Baked Potato Flesh:

• 7 ounces of Syrups, maple have 20.4 times more Calcium, 18.1 times more Manganese and 5.1 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 11.9 times more Copper, 3.2 times more Iron, 25 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Water than Syrups, maple.
• Both Syrups, maple and Baked Potato Flesh contain similar levels of Magnesium per seven ounces.
• 7 ounces of Syrups, maple lack sufficient amounts of Copper, Iron and Phosphorus
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Syrups, maple as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Syrups, maple have 2.8 times more Energy, 3.1 times more Carbohydrate and 35.6 times more Sugars than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain more Fiber and 49 times more Protein than Syrups, maple.
• 7 ounces of Syrups, maple provide inadequate amounts of Fiber and Protein
• Both Syrups, maple as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.