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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Baked Red Potatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	13.6% 395kcal	68.4% 1982kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	64.5% 62.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	44.7% 7.6g	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	260% 338g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	292% 211g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cake, gingerbread, dry mix	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	14.3% 0.19mg	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	58% 231μg	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	63.5% 57mg	1% 0.91mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	4.1% 41mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	124% 1.1mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	110% 2.52mg	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	146% 1025mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	45.5% 1547mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.54% 20g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.5 times more Vitamin B5, 5.2 times more Vitamin B6 and 63 times more Vitamin C than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 4.7 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B9, 2.5 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole Red Potatoes have 1.3 times more Magnesium, 1.6 times more Potassium and 17.4 times more Water than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 10.4 times more Calcium, 1.4 times more Copper, 6.7 times more Iron, 3.2 times more Manganese, 3.1 times more Phosphorus and 54.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cake, gingerbread, dry mix have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cake, gingerbread, dry mix contains 5 times more Energy, 92 times more Fat, 86.5 times more Saturated Fat, 6.1 times more Omega 3, 34.2 times more Omega 6, 3.8 times more Carbohydrate, 32.6 times more Sugars and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cake, gingerbread, dry mix have similar amounts of Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.