Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.8% 516kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	81.6% 59g	9.3% 6.75g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14% 7.74g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	92% 1.2mg	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	2.98% 12μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	56.4% 51mg	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	3.97% 0.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	28% 282mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	95% 0.85mg	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	5.46% 0.44mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	27.8% 0.64mg	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	34% 238mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.7% 285g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, tapioca, ready-to-eat versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, tapioca, ready-to-eat vs Baked Potato Flesh:

• 14 ounces of Puddings, tapioca, ready-to-eat have 4.6 times more Vitamin B2 and more Vitamin B12 than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 4.4 times more Vitamin B1, 21.5 times more Vitamin B3, 2.4 times more Vitamin B5, 12.5 times more Vitamin B6, 3 times more Vitamin B9 and 42.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat vs Baked Potato Flesh:

• 14 ounces of Puddings, tapioca, ready-to-eat have 14.2 times more Calcium and 29 times more Sodium than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 11.9 times more Copper, 3.2 times more Iron, 4.2 times more Magnesium, 14.6 times more Manganese, 4.3 times more Potassium and 1.3 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Potato Flesh contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Puddings, tapioca, ready-to-eat as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, tapioca, ready-to-eat have 1.4 times more Energy, 38.8 times more Fat, 37 times more Saturated Fat and 8.8 times more Sugars than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Potato Flesh offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.