Comparing Nutrients in 1 kilogram Cake, pudding-type, yellow, dry mix VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Energy	146% 4230kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	72.3% 12.3g	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	615% 800g	162% 211g	130g per day for Men 19-50 years
Sugars	610% 442g	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	18.4% 7g	55.3% 21g	38g per day for Men 19-50 years
Protein	71.4% 40g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, 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	256% 3.07mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	260% 1040μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	51.3% 7.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Calcium	115% 1150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	196% 15.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	361% 2530mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	573% 8600mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.1% 40g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cake, pudding-type, yellow, dry mix vs Baked White Potatoes:

• Cake, pudding-type, yellow, dry mix has 6.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B9, more Vitamin B12 and 19.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B5, 13.2 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Baked Whole White Potatoes have similar amounts of Vitamin K per 1 kg.
• Both Cake, pudding-type, yellow, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cake, pudding-type, yellow, dry mix vs Baked White Potatoes:

• Cake, pudding-type, yellow, dry mix has 11.5 times more Calcium, 2.5 times more Iron, 1.5 times more Manganese, 3.4 times more Phosphorus, 4.8 times more Selenium and 122.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Copper, 3 times more Magnesium, 8.6 times more Potassium, 1.3 times more Zinc and 18.9 times more Water than Cake, pudding-type, yellow, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• Cake, pudding-type, yellow, dry mix has 4.6 times more Energy, 65.3 times more Fat, 61.7 times more Saturated Fat, 4.4 times more Omega 3, 25.1 times more Omega 6, 3.8 times more Carbohydrate, 28.9 times more Sugars and 1.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Fiber than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.