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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.8% 516kcal	27% 786kcal	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	141% 183g	130g per day for Men 19-50 years
Sugars	81.6% 59g	7.66% 5.56g	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	82.5% 31.4g	38g per day for Men 19-50 years
Protein	14% 7.74g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	187% 2.44mg	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	22% 87.3μg	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	59.5% 53.6mg	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	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	28% 282mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	360% 3.24mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	106% 2.44mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.7% 285g	5.07% 188g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Puddings, tapioca, ready-to-eat versus 14 oz of Baked Potato Skin 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 Skin:

• 14 ounces of Puddings, tapioca, ready-to-eat have more Vitamin B12 than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 5.1 times more Vitamin B1, 47.2 times more Vitamin B3, 3.6 times more Vitamin B5, 25.6 times more Vitamin B6, 7.3 times more Vitamin B9 and 45 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Potato Skin provide similar amounts of Vitamin B2 per 14 ounces.
• 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 Skin have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Baked Potato Skin 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 Skin:

• 14 ounces of Puddings, tapioca, ready-to-eat have 2.1 times more Calcium and 6.9 times more Sodium than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 45.4 times more Copper, 64 times more Iron, 7.2 times more Magnesium, 56 times more Manganese, 1.7 times more Phosphorus, 6.2 times more Potassium and 2.2 times more Zinc than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Puddings, tapioca, ready-to-eat as well as Baked Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, tapioca, ready-to-eat have 38.8 times more Fat, 37 times more Saturated Fat and 10.7 times more Sugars than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.5 times more Energy, 2.1 times more Carbohydrate, more Fiber and 2.2 times more Protein than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.