Comparing Nutrients in 1 kilogram Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	4%	14%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Baked Red Potatoes	Recommended Dietary Allowance
Energy	140% 4070kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	63.5% 61.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	643% 836g	151% 196g	130g per day for Men 19-50 years
Sugars	755% 548g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	47.4% 18g	38g per day for Men 19-50 years
Protein	79% 44.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Baked Red 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	167% 2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	163% 2.12mg	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	123% 490μg	67.5% 270μg	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	0% 0mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	NA	193% 1.74mg	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	476% 38mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	NA	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	75.2% 1.73mg	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	NA	103% 720mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	305% 4570mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry vs Baked Red Potatoes:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 2.8 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.8 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B5, more Vitamin B6 and more Vitamin C than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry vs Baked Red Potatoes:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 1.9 times more Calcium, 5.4 times more Iron and 38.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 10.7 times more Potassium, 1.5 times more Zinc and 19.2 times more Water than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.

Comparison of macro-nutrients per 1 kilogram:

• Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have 4.7 times more Energy, 41.1 times more Fat, 42.5 times more Saturated Fat, 4.3 times more Carbohydrate, 38.3 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.