Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Baked Red Potatoes	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	12% 345kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	55.8% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	247% 321g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	NA	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	5.5% 0.071mg	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	26.8% 107μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	24.7% 0.22mg	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	34.7% 2.78mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	48% 1.1mg	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	41% 286mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cake, pudding-type, white, unenriched, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cake, pudding-type, white, unenriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cake, pudding-type, white, unenriched, dry mix:

• 14 ounces of Baked Red Potatoes have 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 11.8 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• Both Baked Red Potatoes and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cake, pudding-type, white, unenriched, dry mix:

• 14 ounces of Baked Red Potatoes have 3.1 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 7.6 times more Potassium, 1.6 times more Zinc and 21.9 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 8.6 times more Calcium, 1.6 times more Manganese, 3.8 times more Phosphorus and 55.4 times more Sodium than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 2.6 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 4.9 times more Energy, 63.3 times more Fat, 58.5 times more Saturated Fat, 10.4 times more Omega 3, 48.8 times more Omega 6, 4.1 times more Carbohydrate and 1.7 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber