Comparing Nutrients in 1 kilogram Baked White Potatoes VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	31.7% 920kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	725% 943g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	5.26% 2g	38g per day for Men 19-50 years
Protein	37.5% 21g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	24.6% 0.32mg	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	0% 0μg	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	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	10% 100mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	32.2% 0.29mg	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	15% 1.2mg	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	14.3% 0.33mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Puddings, tapioca, dry mix, with no added salt:

• Baked Whole White Potatoes have 48 times more Vitamin B1, 7.2 times more Vitamin B2, 382 times more Vitamin B3, 25.5 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Baked Whole White Potatoes as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Puddings, tapioca, dry mix, with no added salt:

• Baked Whole White Potatoes have 2.5 times more Calcium, 4.4 times more Copper, 5.3 times more Iron, 13.5 times more Magnesium, 5.7 times more Manganese, 18.8 times more Phosphorus, 108.8 times more Potassium, 4.4 times more Zinc and 18.9 times more Water than Puddings, tapioca, dry mix, with no added salt.
• Both Baked Whole White Potatoes as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 10.5 times more Fiber and 21 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 4 times more Energy and 4.5 times more Carbohydrate than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.