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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Energy	49% 1420kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	151% 196g	130g per day for Men 19-50 years
Sugars	237% 172g	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	0% 0g	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	% 0g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 155g	% 4.5g	g per day for Men 19-50 years
Fiber	0% 0g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.3% 21g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	7.5% 30μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	140% 126mg	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	20.7% 3.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	51% 510mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	159% 12.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	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	80% 560mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	101% 1520mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18.8% 695g	20.7% 767g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have 14 times more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12 and 3.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Vitamin B1, 13 times more Vitamin B3, 1.4 times more Vitamin B5, 11.8 times more Vitamin B6, 9 times more Vitamin B9, 42 times more Vitamin C and 4.7 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 1 kg.

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

• Puddings, chocolate, ready-to-eat have 5.7 times more Calcium, 1.8 times more Iron and 12.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate, ready-to-eat have 1.6 times more Energy, 30.7 times more Fat, 31.6 times more Saturated Fat and 12 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.