Comparing Nutrients in 14 ounces Baked Red Potatoes VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Baked Red Potatoes	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	12% 345kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	71.8% 12.2g	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	161% 209g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	219% 159g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frostings, coconut-nut, ready-to-eat	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	14.3% 0.19mg	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	2% 7.94μg	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	55.6% 50mg	0.88% 0.79mg	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	2.1% 0.32mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	55% 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	34.7% 2.78mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	116% 2.67mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.22% 304g	2.25% 83.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Frostings, coconut-nut, ready-to-eat:

• Baked Whole Red Potatoes have 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 7.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B6, 13.5 times more Vitamin B9 and 63 times more Vitamin C than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 13.6 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Frostings, coconut-nut, ready-to-eat:

• Baked Whole Red Potatoes have 1.4 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.9 times more Potassium and 3.7 times more Water than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 1.4 times more Calcium, 3.9 times more Manganese and 13.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frostings, coconut-nut, ready-to-eat have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.5 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 5 times more Energy, 160 times more Fat, 215.8 times more Saturated Fat, 9 times more Omega 3, 62.8 times more Omega 6, 2.7 times more Carbohydrate, 28 times more Sugars and 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.