Comparing Nutrients in 14 ounces Frostings, glaze, prepared-from-recipe VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frostings, glaze, prepared-from-recipe	1%	1%	98%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frostings, glaze, prepared-from-recipe	Baked Potato Flesh	Recommended Dietary Allowance
Energy	46.7% 1353kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	440% 319g	9.3% 6.75g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Frostings, glaze, prepared-from-recipe	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.15mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	92% 1.2mg	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	0.99% 3.97μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, glaze, prepared-from-recipe	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	95% 0.85mg	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	1.5% 0.12mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	27.8% 0.64mg	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	7.37% 51.6mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, glaze, prepared-from-recipe VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Frostings, glaze, prepared-from-recipe versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frostings, glaze, prepared-from-recipe vs Baked Potato Flesh:

• 14 ounces of Frostings, glaze, prepared-from-recipe have 2.1 times more Vitamin B2 and more Vitamin B12 than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 17.5 times more Vitamin B1, 35.8 times more Vitamin B3, 10.9 times more Vitamin B5, 50.2 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Frostings, glaze, prepared-from-recipe as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Frostings, glaze, prepared-from-recipe vs Baked Potato Flesh:

• 14 oz of Baked Potatoes Flesh no Salt contain 35.8 times more Copper, 11.7 times more Iron, 12.5 times more Magnesium, 11.5 times more Manganese, 3.8 times more Phosphorus, 13 times more Potassium, 4.8 times more Zinc and 4.9 times more Water than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Frostings, glaze, prepared-from-recipe as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frostings, glaze, prepared-from-recipe have 3.7 times more Energy, 3.9 times more Carbohydrate and 47.3 times more Sugars than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain more Fiber and 4.5 times more Protein than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Fiber and Protein
• Both Frostings, glaze, prepared-from-recipe as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.