Comparing Nutrients in 1 kilogram Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	126% 3660kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	695% 903g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	2.63% 1g	47.4% 18g	38g per day for Men 19-50 years
Protein	1.8% 1g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	230% 3mg	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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	NA	5% 50mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	21.3% 1.7mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	60% 1.38mg	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	4.3% 30mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.4% 52g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Boiled Potato Flesh, Cooked In Skin:

• 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 21.2 times more Vitamin B1, 75.7 times more Vitamin B3, 17.3 times more Vitamin B5, 59.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 1 kilogram of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium has 212.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 7.8 times more Copper, 1.8 times more Iron, 5.5 times more Magnesium, 5.5 times more Manganese, 14.7 times more Phosphorus, 1.5 times more Potassium, 15 times more Zinc and 14.8 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 1 kilogram of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium has 4.2 times more Energy, 4 times more Omega 3, 21.3 times more Omega 6 and 4.5 times more Carbohydrate than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 18 times more Fiber and 18.7 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 1 kilogram of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium provide inadequate amounts of Fiber and Protein
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6