Comparing Nutrients in 100 grams Pie, coconut creme, commercially prepared VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 298kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	22% 6.98g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	8.64% 1.47g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	16.2% 21g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3% 27μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	16.2% 0.21mg	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	1.75% 7μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1% 6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.9% 29mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	14% 0.13mg	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	10% 0.8mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	8.2% 0.19mg	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	12% 85mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	1.9% 65mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie, coconut creme, commercially prepared vs Baked White Potatoes:

• Pie, coconut creme, commercially prepared has 27 times more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12, more Vitamin D, 3.8 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Pie, coconut creme, commercially prepared vs Baked White Potatoes:

• Pie, coconut creme, commercially prepared has 2.9 times more Calcium, 1.3 times more Iron, 2.3 times more Manganese, 10.6 times more Selenium, 29.1 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper, 1.4 times more Magnesium, 8.4 times more Potassium and 1.7 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Baked Whole White Potatoes have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie, coconut creme, commercially prepared has 3.2 times more Energy, 110.7 times more Fat, 174.4 times more Saturated Fat, 5 times more Omega 3, 30 times more Omega 6, 1.8 times more Carbohydrate and 12.1 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Fiber than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Baked Whole White Potatoes have similar amounts of Protein per 100 g.
• Both Pie, coconut creme, commercially prepared as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.