Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%

Macro Nutrients

	Baked White Potatoes	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Energy	31.7% 920kcal	138% 3990kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	164% 159g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	153% 49g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	464% 603g	130g per day for Men 19-50 years
Sugars	21% 15.3g	521% 378g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	84.2% 32g	38g per day for Men 19-50 years
Protein	37.5% 21g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	110% 1.43mg	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	95% 380μg	65% 260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	21% 19mg	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	2.67% 0.4mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	88.3% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cake, snack cakes, creme-filled, chocolate with frosting	Recommended Dietary Allowance
Calcium	10% 100mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	339% 3.05mg	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	80% 6.4mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	211% 4.85mg	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	107% 750mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	5% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cake, snack cakes, creme-filled, chocolate with frosting:

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 4.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.6 times more Vitamin C than Cake, snack cakes, creme-filled, chocolate with frosting.
• While Cake, snack cakes, creme-filled, chocolate with frosting contain 1.7 times more Vitamin B2, more Vitamin B12, 27.3 times more Vitamin E and 3.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cake, snack cakes, creme-filled, chocolate with frosting:

• Baked Whole White Potatoes have 3.1 times more Potassium and 4.1 times more Water than Cake, snack cakes, creme-filled, chocolate with frosting.
• While Cake, snack cakes, creme-filled, chocolate with frosting contain 11.6 times more Calcium, 2.4 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 6.8 times more Selenium, 47.4 times more Sodium and 3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cake, snack cakes, creme-filled, chocolate with frosting have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cake, snack cakes, creme-filled, chocolate with frosting contain 4.3 times more Energy, 106.2 times more Fat, 122.1 times more Saturated Fat, 11.5 times more Omega 3, 33.7 times more Omega 6, 2.9 times more Carbohydrate, 24.7 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.