Comparing Nutrients in 100 grams Baked Red Potatoes VS Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Baked Red Potatoes	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	3% 87kcal	9.45% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	8.25% 6g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	19.3% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	4.77% 0.062mg	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	6.75% 27μg	27.8% 111μg	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	14% 12.6mg	0.78% 0.7mg	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% 0.08mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	18% 0.16mg	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	8.75% 0.7mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	38% 0.88mg	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	10.3% 72mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	NA	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cinnamon-raisin Bagels per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Cinnamon-raisin Bagels:

• 100 grams of Baked Red Potatoes have 3.4 times more Vitamin B6, 18 times more Vitamin C and 4 times more Vitamin K than Cinnamon-raisin Bagels.
• While 100 g of Cinnamon-raisin Bagels contain 21 times more Vitamin A, 5.3 times more Vitamin B1, 5.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 4.1 times more Vitamin B9 and 3.9 times more Vitamin E than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Cinnamon-raisin Bagels:

• 100 grams of Baked Red Potatoes have 3.7 times more Potassium and 2.4 times more Water than Cinnamon-raisin Bagels.
• While 100 g of Cinnamon-raisin Bagels contain 5.4 times more Iron, 5.1 times more Manganese, 1.4 times more Phosphorus, 33.9 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cinnamon-raisin Bagels contain similar levels of Copper and Magnesium per 100 grams.
• Both Baked Whole Red Potatoes as well as Cinnamon-raisin Bagels lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cinnamon-raisin Bagels contain 3.1 times more Energy, 2.6 times more Omega 3, 12.9 times more Omega 6, 2.8 times more Carbohydrate, 4.2 times more Sugars, 1.3 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6