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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	3% 87kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	22% 6.98g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.64% 1.47g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	25.5% 18.5g	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	3.42% 1.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	5.23% 0.068mg	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	1.75% 7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1% 6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	7.56% 0.068mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	19% 0.44mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	NA	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	1.17% 43.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie, coconut creme, commercially prepared per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Baked Red Potatoes have 1.4 times more Vitamin B1, 8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• While 100 g of Pie, coconut creme, commercially prepared contain 27 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12 and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 100 grams of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Baked Red Potatoes have 2.6 times more Copper, 1.4 times more Magnesium, 8.4 times more Potassium and 1.8 times more Water than Pie, coconut creme, commercially prepared.
• While 100 g of Pie, coconut creme, commercially prepared contain 3.2 times more Calcium, 2.5 times more Manganese and 17 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared contain similar levels of Iron, Phosphorus and Zinc per 100 grams.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium
• 100 grams of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Red Potatoes have 1.4 times more Fiber than Pie, coconut creme, commercially prepared.
• While 100 g of Pie, coconut creme, commercially prepared contain 3.4 times more Energy, 110.7 times more Fat, 174.4 times more Saturated Fat, 5 times more Omega 3, 30 times more Omega 6, 1.9 times more Carbohydrate and 13 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, coconut creme, commercially prepared offer comparable quantities of Protein per 100 grams.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6