Comparing Nutrients in 100 grams Baked Red Potatoes VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Baked Red Potatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	3% 87kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	151% 2.42g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	66.5% 11.3g	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	44.7% 58g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	50.6% 36.7g	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	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	4.14% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	13.7% 0.18mg	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	6.5% 26μg	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	0.33% 0.3mg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	60% 0.54mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	52.5% 1.2mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Toppings, nuts in syrup per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Toppings, nuts in syrup:

• 100 grams of Baked Red Potatoes have 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 42 times more Vitamin C and 3.1 times more Vitamin K than Toppings, nuts in syrup.
• While 100 g of Toppings, nuts in syrup contain 2.5 times more Vitamin B1 and 2.4 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Toppings, nuts in syrup provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Toppings, nuts in syrup have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Toppings, nuts in syrup:

• 100 grams of Baked Red Potatoes have 3.6 times more Potassium and 5.2 times more Water than Toppings, nuts in syrup.
• While 100 g of Toppings, nuts in syrup contain 3.9 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 1.6 times more Phosphorus, 3.5 times more Sodium and 2.6 times more Zinc than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Toppings, nuts in syrup contain 5.1 times more Energy, 146.7 times more Fat, 49 times more Saturated Fat, 161.3 times more Omega 3, 230.6 times more Omega 6, 3 times more Carbohydrate, 25.7 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6