Comparing Nutrients in 1 kilogram Baked White Potatoes VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Baked White Potatoes	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	31.7% 920kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	39.5% 12.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.06% 1.03g	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	177% 230g	130g per day for Men 19-50 years
Sugars	21% 15.3g	237% 172g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4g	% 155g	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	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	14% 0.18mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	3.33% 3mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	10% 100mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	102% 0.92mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	51.3% 1.18mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	18.8% 695g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Puddings, chocolate, ready-to-eat:

• Baked Whole White Potatoes have 2 times more Vitamin B1, 12.4 times more Vitamin B3, 1.6 times more Vitamin B5, 11.7 times more Vitamin B6, 12.7 times more Vitamin B9, 42 times more Vitamin C and 4.5 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 14 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12 and 7.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Puddings, chocolate, ready-to-eat:

• Baked Whole White Potatoes have 1.4 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 5.1 times more Calcium, 2 times more Iron and 21.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Puddings, chocolate, ready-to-eat have similar amounts of Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have more Fiber than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.5 times more Energy, 30.7 times more Fat, 31.6 times more Saturated Fat and 11.2 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Puddings, chocolate, ready-to-eat have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.