Comparing Nutrients in 100 grams Syrups, sugar free VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Syrups, sugar free	6%	0%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Syrups, sugar free	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.76% 51kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	9.22% 12g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.014% 0.01g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Syrups, sugar free	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.04% 0.002mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	16.3% 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	0% 0μg	6.75% 27μg	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	0% 0mg	14% 12.6mg	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% 0mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, sugar free	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	19.3% 0.17mg	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	0% 0mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	7.52% 0.17mg	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	0% 0mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.07% 76.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, sugar free VS Baked Red Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Syrups, sugar free vs Baked Red Potatoes:

• 100 g of Baked Whole Red Potatoes contain more Vitamin B1, more Vitamin B2, more Vitamin B3, 170.5 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, sugar free.
• 100 grams of Syrups, sugar free have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Syrups, sugar free as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Syrups, sugar free vs Baked Red Potatoes:

• 100 grams of Syrups, sugar free have 17.5 times more Sodium than Baked Red Potatoes.
• While 100 g of Baked Whole Red Potatoes contain more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Syrups, sugar free.
• Both Syrups, sugar free and Baked Red Potatoes contain similar levels of Water per 100 grams.
• 100 grams of Syrups, sugar free lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Syrups, sugar free as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Baked Whole Red Potatoes contain 1.7 times more Energy, 1.6 times more Carbohydrate, 2.6 times more Fiber and 2.9 times more Protein than Syrups, sugar free.
• 100 grams of Syrups, sugar free provide inadequate amounts of Energy, Fiber and Protein
• Both Syrups, sugar free as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.