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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Baked Red Potatoes	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	13.6% 395kcal	66% 1919kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	35% 11g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	32.8% 5.57g	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	279% 363g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	277% 201g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cake, pudding-type, yellow, 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	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	5.6% 0.073mg	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	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	4.1% 41mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	29.2% 0.26mg	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	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	55.2% 1.27mg	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	164% 1148mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	NA	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	260% 3901mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cake, pudding-type, yellow, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cake, pudding-type, yellow, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Baked Red Potatoes has 1.4 times more Vitamin B5, 13.3 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, yellow, dry mix.
• While 1 lb of Cake, pudding-type, yellow, dry mix contains 4.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B9, more Vitamin B12 and 9.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin K per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 1 pound of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Baked Red Potatoes has 3 times more Copper, 3.1 times more Magnesium, 8.7 times more Potassium, 1.5 times more Zinc and 19.2 times more Water than Cake, pudding-type, yellow, dry mix.
• While 1 lb of Cake, pudding-type, yellow, dry mix contains 12.8 times more Calcium, 2.2 times more Iron, 1.6 times more Manganese, 3.5 times more Phosphorus and 71.7 times more Sodium than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 pound of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 2.6 times more Fiber than Cake, pudding-type, yellow, dry mix.
• While 1 lb of Cake, pudding-type, yellow, dry mix contains 4.9 times more Energy, 65.3 times more Fat, 61.7 times more Saturated Fat, 4.4 times more Omega 3, 25.1 times more Omega 6, 4.1 times more Carbohydrate, 30.9 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber