Comparing Nutrients in 1 pound Cake, yellow, enriched, dry mix VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Baked Potato Flesh	Recommended Dietary Allowance
Energy	58.5% 1696kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	23% 7.35g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	75% 98g	130g per day for Men 19-50 years
Sugars	271% 196g	10.6% 7.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	18% 6.8g	38g per day for Men 19-50 years
Protein	30% 16.8g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	105% 1.37mg	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	77% 308μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	64.5% 58mg	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	28% 4.17mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	96% 957mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	108% 0.98mg	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	118% 9.43mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	31.8% 0.73mg	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	201% 1406mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	220% 3302mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, enriched, dry mix VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Cake, yellow, enriched, dry mix versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cake, yellow, enriched, dry mix vs Baked Potato Flesh:

• 1 pound of Cake, yellow, enriched, dry mix has 2.2 times more Vitamin B1, 11 times more Vitamin B2, 1.7 times more Vitamin B3, 7.6 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin E and 9.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• Both Cake, yellow, enriched, dry mix as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cake, yellow, enriched, dry mix vs Baked Potato Flesh:

• 1 pound of Cake, yellow, enriched, dry mix has 42.2 times more Calcium, 5.9 times more Iron, 6.2 times more Phosphorus, 10 times more Selenium and 145.6 times more Sodium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3 times more Copper, 2.5 times more Magnesium, 8.3 times more Potassium and 10.5 times more Water than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Baked Potato Flesh contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cake, yellow, enriched, dry mix has 4 times more Energy, 35 times more Fat, 62.3 times more Saturated Fat, 3.8 times more Carbohydrate, 25.5 times more Sugars and 1.9 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Fiber than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.