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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 pound of Baked Potato Flesh has 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.
• While 1 lb of Cake, yellow, enriched, dry mix contains 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cake, yellow, enriched, dry mix contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.3 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 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 Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.