Comparing Nutrients in 1 kilogram Cake, gingerbread, dry mix VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cake, gingerbread, dry mix	4%	28%	68%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cake, gingerbread, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Energy	151% 4370kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	108% 34.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	99% 16.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 746g	162% 211g	130g per day for Men 19-50 years
Sugars	643% 466g	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	44.7% 17g	55.3% 21g	38g per day for Men 19-50 years
Protein	78.6% 44g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cake, gingerbread, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	162% 2.1mg	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	128% 510μg	95% 380μg	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	2.22% 2mg	140% 126mg	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	13.3% 2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, gingerbread, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Calcium	94% 940mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	141% 1.27mg	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	588% 47mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	82% 1.9mg	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	323% 2260mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	100% 3410mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	438% 6570mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cake, gingerbread, dry mix vs Baked White Potatoes:

• Cake, gingerbread, dry mix has 7.1 times more Vitamin B1, 5.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9, 5 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B5, 5.1 times more Vitamin B6 and 63 times more Vitamin C than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cake, gingerbread, dry mix vs Baked White Potatoes:

• Cake, gingerbread, dry mix has 9.4 times more Calcium, 1.9 times more Copper, 7.3 times more Iron, 2.9 times more Manganese, 3 times more Phosphorus, 4.2 times more Selenium and 93.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Magnesium, 1.6 times more Potassium and 17.1 times more Water than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix and Baked Whole White Potatoes have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, gingerbread, dry mix has 4.8 times more Energy, 92 times more Fat, 86.5 times more Saturated Fat, 6.1 times more Omega 3, 34.2 times more Omega 6, 3.5 times more Carbohydrate, 30.5 times more Sugars and 2.1 times more Protein than Baked Whole White Potatoes.
• Both Cake, gingerbread, dry mix and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Cake, gingerbread, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.