Comparing Nutrients in 1 kilogram Puddings, banana, dry mix, regular VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, regular	0%	1%	99%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Puddings, banana, dry mix, regular	Baked Red Potatoes	Recommended Dietary Allowance
Energy	126% 3660kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	715% 930g	151% 196g	130g per day for Men 19-50 years
Sugars	1025% 743g	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	7.9% 3g	47.4% 18g	38g per day for Men 19-50 years
Protein	0% 0g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, regular	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	0% 0mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	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	0% 0μg	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

	Puddings, banana, dry mix, regular	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	20% 200mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	6.25% 0.5mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	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	7.14% 50mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	525% 7880mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.1% 41g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, banana, dry mix, regular vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular.
• Both Puddings, banana, dry mix, regular 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 Puddings, banana, dry mix, regular vs Baked Red Potatoes:

• Puddings, banana, dry mix, regular have 2.2 times more Calcium and 65.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.7 times more Copper, 14 times more Iron, 3.5 times more Magnesium, 13.3 times more Manganese, 14.4 times more Phosphorus, 32.1 times more Potassium, 4.4 times more Zinc and 18.7 times more Water than Puddings, banana, dry mix, regular.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, banana, dry mix, regular have 4.2 times more Energy, 4.7 times more Carbohydrate and 52 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Fiber and more Protein than Puddings, banana, dry mix, regular.
• Both Puddings, banana, dry mix, regular as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.