Comparing Nutrients in 14 ounces Baked Red Potatoes VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Baked Red Potatoes	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	12% 345kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	18.3% 3.1g	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	217% 282g	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	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Popovers, dry mix, enriched	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	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	83.8% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	13% 0.17mg	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	144% 575μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0.44% 0.4mg	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	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	75.4% 0.68mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	128% 2.94mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	271% 149μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	240% 3596mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.26% 46.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Popovers, dry mix, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Popovers, dry mix, enriched:

• 14 ounces of Baked Red Potatoes have 5 times more Vitamin B6 and 126 times more Vitamin C than Popovers, dry mix, enriched.
• While 14 oz of Popovers, dry mix, enriched contain 6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 5.4 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 14 ounces of Popovers, dry mix, enriched have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Popovers, dry mix, enriched:

• 14 ounces of Baked Red Potatoes have 5.5 times more Potassium and 6.6 times more Water than Popovers, dry mix, enriched.
• While 14 oz of Popovers, dry mix, enriched contain 3.6 times more Calcium, 4.2 times more Iron, 4.3 times more Manganese, 1.4 times more Phosphorus, 75.5 times more Sodium and 2.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Popovers, dry mix, enriched contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popovers, dry mix, enriched contain 4.3 times more Energy, 28.7 times more Fat, 24.6 times more Saturated Fat, 2.6 times more Omega 3, 16 times more Omega 6, 3.6 times more Carbohydrate and 4.5 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6