Comparing Nutrients in 1 kilogram Puddings, tapioca, dry mix VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, tapioca, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Energy	127% 3690kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	725% 943g	162% 211g	130g per day for Men 19-50 years
Sugars	897% 650g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	5.26% 2g	55.3% 21g	38g per day for Men 19-50 years
Protein	1.8% 1g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	Baked White 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	0.83% 0.01mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	162% 2.1mg	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	95% 380μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	141% 1.27mg	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	15% 1.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	82% 1.9mg	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	5.7% 40mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.1% 40g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, tapioca, dry mix vs Baked White Potatoes:

• Baked Whole White Potatoes contain 48 times more Vitamin B1, 7.2 times more Vitamin B2, 382 times more Vitamin B3, 25.5 times more Vitamin B5, 211 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puddings, tapioca, dry mix vs Baked White Potatoes:

• Puddings, tapioca, dry mix have 1.8 times more Selenium and 68.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, tapioca, dry mix have 4 times more Energy, 4.5 times more Carbohydrate and 42.5 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.5 times more Fiber and 21 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.