Comparing Nutrients in 14 ounces Baked White Potatoes VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Baked White Potatoes	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	12.6% 365kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	268% 349g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	371% 269g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	15% 8.33g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Puddings, chocolate, dry mix, instant	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	16% 0.19mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	3.66% 0.048mg	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	37.7% 151μg	2.98% 12μg	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% 0mg	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	1.06% 0.16mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	156% 1.4mg	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	31.8% 2.54mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	63.3% 1.46mg	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	42.5% 298mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	27.5% 937mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	469% 7029mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Puddings, chocolate, dry mix, instant:

• Baked Whole White Potatoes have 4.8 times more Vitamin B1, 6.5 times more Vitamin B3, 15.3 times more Vitamin B5, 17.6 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain 1.3 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Puddings, chocolate, dry mix, instant:

• Baked Whole White Potatoes have 2.3 times more Potassium and 23.6 times more Water than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain 2.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 5 times more Selenium, 253 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Puddings, chocolate, dry mix, instant have similar amounts of Calcium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, dry mix, instant contain 4.1 times more Energy, 12.7 times more Fat, 20.6 times more Saturated Fat, 2.3 times more Omega 3, 6.4 times more Omega 6, 4.2 times more Carbohydrate, 44.4 times more Sugars and 1.7 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Puddings, chocolate, dry mix, instant have similar amounts of Protein per 14 oz.
• Both Baked Whole White Potatoes as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.