Comparing Nutrients in 1 pound Baked Red Potatoes VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Baked Red Potatoes	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	13.6% 395kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	205% 266g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	191% 138g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	2.1% 0.027mg	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	30.6% 122μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	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	2.4% 0.36mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	4.1% 41mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	34.3% 0.31mg	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	39.7% 3.18mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	12.4% 0.29mg	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	46.7% 327mg	150% 1052mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	NA	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	155% 2318mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	9.4% 348g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cake, angelfood, dry mix, prepared:

• Baked Whole Red Potatoes have 9.3 times more Vitamin B3, 3.1 times more Vitamin B5, 35.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 1.3 times more Vitamin B1, 4 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cake, angelfood, dry mix, prepared:

• Baked Whole Red Potatoes have 2.6 times more Copper, 3 times more Iron, 3.5 times more Magnesium, 2.7 times more Manganese, 4 times more Potassium, 3.1 times more Zinc and 2.3 times more Water than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 9.3 times more Calcium, 3.2 times more Phosphorus and 42.6 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 9 times more Fiber than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 3 times more Energy, 3 times more Carbohydrate, 21.3 times more Sugars and 2.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.