Comparing Nutrients in 100 grams Baked Red Potatoes VS Sour Pickled Cucumber low Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sour Pickled Cucumber low Salt	11%	15%	74%

Macro Nutrients

	Baked Red Potatoes	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Energy	3% 87kcal	0.38% 11kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.2% 0.034g	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	1.74% 2.26g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	1.46% 1.06g	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	3.16% 1.2g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	0.59% 0.33g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	0.69% 0.009mg	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	0.25% 1μg	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	1.1% 1mg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Calcium	0.9% 9mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	9.44% 0.085mg	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	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	0.48% 0.011mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Sour Pickled Cucumber low Salt:

• Baked Whole Red Potatoes have more Vitamin B1, 5 times more Vitamin B2, more Vitamin B3, 9 times more Vitamin B5, 23.6 times more Vitamin B6, 27 times more Vitamin B9 and 12.6 times more Vitamin C than Sour Pickled Cucumber low sodium.
• While Sour Pickled Cucumber low sodium contains 10 times more Vitamin A and 16.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sour Pickled Cucumber low sodium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Sour Pickled Cucumber low Salt:

• Baked Whole Red Potatoes have 2 times more Copper, 1.8 times more Iron, 7 times more Magnesium, 15.7 times more Manganese, 5.1 times more Phosphorus, 23.7 times more Potassium and 20 times more Zinc than Sour Pickled Cucumber low sodium.
• While Sour Pickled Cucumber low sodium contains 1.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sour Pickled Cucumber low sodium have similar amounts of Water per 100 g.
• Both Baked Whole Red Potatoes as well as Sour Pickled Cucumber low sodium have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 7.9 times more Energy, 8.7 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 7 times more Protein than Sour Pickled Cucumber low sodium.
• While Sour Pickled Cucumber low sodium contains 3.1 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sour Pickled Cucumber low sodium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.