Comparing Nutrients in 14 ounces Frostings, vanilla, creamy, dry mix VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, dry mix	0%	10%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frostings, vanilla, creamy, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Energy	56% 1627kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	22% 8.33g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.61% 0.008mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.025% 0.004mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	32.6% 0.75mg	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	2.27% 16mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	0.82% 27.8mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frostings, vanilla, creamy, dry mix vs Baked White Potatoes:

• Baked Whole White Potatoes contain more Vitamin B1, 21.5 times more Vitamin B2, 1528 times more Vitamin B3, 54.7 times more Vitamin B5, 211 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Frostings, vanilla, creamy, dry mix.
• Both Frostings, vanilla, creamy, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Frostings, vanilla, creamy, dry mix vs Baked White Potatoes:

• Frostings, vanilla, creamy, dry mix have 1.6 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium, 3.6 times more Copper, more Iron, 13.5 times more Magnesium, 15.8 times more Manganese, 18.8 times more Phosphorus, 77.7 times more Potassium, 35 times more Zinc and 107.8 times more Water than Frostings, vanilla, creamy, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Frostings, vanilla, creamy, dry mix have 4.5 times more Energy, 32.7 times more Fat and 4.4 times more Carbohydrate than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 21 times more Fiber and 7 times more Protein than Frostings, vanilla, creamy, dry mix.
• Both Frostings, vanilla, creamy, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.