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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Baked White Potatoes	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	12.6% 365kcal	48.7% 1413kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.06% 0.52g	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	239% 310g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	3.83% 2.78g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	15% 8.33g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Puddings, chocolate flavor, low calorie, instant, 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	16% 0.19mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	12.2% 0.16mg	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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	370% 3.33mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	121% 2.8mg	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	941% 6588mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	149% 5076mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	751% 11264mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.4 times more Vitamin B1, 3.8 times more Vitamin B3, 7 times more Vitamin B5, 5.3 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 6.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 2.1 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Puddings, chocolate flavor, low calorie, instant, dry mix 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 flavor, low calorie, instant, dry mix:

• Baked Whole White Potatoes have 18 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 12.6 times more Calcium, 6.6 times more Copper, 4.9 times more Iron, 3.3 times more Magnesium, 3.7 times more Manganese, 22.1 times more Phosphorus, 2.4 times more Potassium, 7.8 times more Selenium and 405.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Puddings, chocolate flavor, low calorie, instant, dry mix have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2.2 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.9 times more Energy, 16 times more Fat, 24.6 times more Saturated Fat, 3.7 times more Carbohydrate, 2.9 times more Fiber and 2.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.