Comparing Nutrients in 100 grams Vegetarian meatloaf or patties VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Vegetarian meatloaf or patties	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.8% 197kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	4.45% 1.43g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.15g	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	6.15% 8g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	12% 4.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	37.5% 21g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	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	75% 0.9mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	19.5% 78μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	100% 2.4μg	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	11.5% 1.73mg	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

	Vegetarian meatloaf or patties	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.9% 29mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	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	26.3% 2.1mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	NA	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	49% 344mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	NA	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.57% 58g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Vegetarian meatloaf or patties vs Baked Red Potatoes:

• Vegetarian meatloaf or patties have 12.5 times more Vitamin B1, 12 times more Vitamin B2, 6.3 times more Vitamin B3, 5.7 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and 21.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Vegetarian meatloaf or patties vs Baked Red Potatoes:

• Vegetarian meatloaf or patties have 3.2 times more Calcium, 4.1 times more Copper, 3 times more Iron, 4.8 times more Phosphorus, 45.8 times more Sodium and 4.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Magnesium, 3 times more Potassium and 1.3 times more Water than Vegetarian meatloaf or patties.

Comparison of macro-nutrients per 100 grams:

• Vegetarian meatloaf or patties have 2.3 times more Energy, 60 times more Fat, 35.6 times more Saturated Fat, 34.7 times more Omega 3, 84.6 times more Omega 6, 2.6 times more Fiber and 9.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Carbohydrate than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Baked Whole Red Potatoes have similar amounts of Sugars per 100 g.
• Both Vegetarian meatloaf or patties as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.