Comparing Nutrients in 1 pound Baked Red Potatoes VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Baked Red Potatoes	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	13.6% 395kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	49.6% 16g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	74% 12.6g	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	280% 364g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	247% 179g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	68.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	11% 0.14mg	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	61.2% 245μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	94% 2.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	0.5% 0.45mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	4.1% 41mg	60.3% 603mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	137% 1.23mg	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	166% 13.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	42% 0.97mg	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	185% 1297mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	NA	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	262% 3928mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cake, pudding-type, chocolate, dry mix:

• Baked Whole Red Potatoes have 1.6 times more Vitamin B5, 6.8 times more Vitamin B6, 126 times more Vitamin C and 1.3 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 2.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B9, more Vitamin B12 and 8.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cake, pudding-type, chocolate, dry mix:

• Baked Whole Red Potatoes have 1.6 times more Potassium and 19.7 times more Water than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 14.8 times more Calcium, 1.6 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 4 times more Phosphorus, 72.2 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cake, pudding-type, chocolate, dry mix have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cake, pudding-type, chocolate, dry mix contains 4.5 times more Energy, 54.3 times more Fat, 87.5 times more Saturated Fat, 13.5 times more Omega 3, 56.6 times more Omega 6, 4.1 times more Carbohydrate, 27.6 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.