Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frostings, glaze, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Baked White Potatoes	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	31.7% 920kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	643% 837g	130g per day for Men 19-50 years
Sugars	21% 15.3g	1110% 804g	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	0% 0g	38g per day for Men 19-50 years
Protein	37.5% 21g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	4.6% 0.06mg	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	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	10% 100mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	6.67% 0.06mg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	6.1% 0.14mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Frostings, glaze, prepared-from-recipe:

• Baked Whole White Potatoes have 8 times more Vitamin B1, 39.2 times more Vitamin B3, 7.5 times more Vitamin B5, 35.2 times more Vitamin B6, 38 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frostings, glaze, prepared-from-recipe have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Whole White Potatoes as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Frostings, glaze, prepared-from-recipe:

• Baked Whole White Potatoes have 21.2 times more Copper, 21.3 times more Iron, 13.5 times more Magnesium, 13.5 times more Manganese, 5.8 times more Phosphorus, 18.1 times more Potassium, 5.8 times more Zinc and 4.9 times more Water than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain 1.7 times more Calcium and 2 times more Selenium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have more Fiber and 4.8 times more Protein than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain 3.7 times more Energy, 4 times more Carbohydrate and 52.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.