Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.8% 516kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.14% 0.19g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	81.6% 59g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 50g	% 1.6g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.33g	38g per day for Men 19-50 years
Protein	14% 7.74g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Baked White Potatoes	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	28% 282mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.7% 285g	8.1% 299g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat have 2.3 times more Vitamin B2, more Vitamin B12 and 3.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 23.5 times more Vitamin B3, 1.6 times more Vitamin B5, 8.8 times more Vitamin B6, 12.7 times more Vitamin B9, 42 times more Vitamin C and 6.8 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Puddings, tapioca, ready-to-eat have 7.1 times more Calcium and 20.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.1 times more Copper, 5.8 times more Iron, 4.5 times more Magnesium, 17.2 times more Manganese, 5.9 times more Potassium and 1.6 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 14 oz.
• Both Puddings, tapioca, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, tapioca, ready-to-eat have 1.4 times more Energy, 25.9 times more Fat, 24.1 times more Saturated Fat and 9.7 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Whole White Potatoes have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Puddings, tapioca, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.