Comparing Nutrients in 1 pound Baked Red Potatoes VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Baked Red Potatoes	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	13.6% 395kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	53% 9.03g	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	311% 404g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Puddings, banana, dry mix, instant, with added oil	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	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	0.057% 0.009mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	0.35% 0.005mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	10.6% 0.095mg	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	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	1.97% 0.045mg	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	521% 3647mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	NA	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	453% 6799mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Puddings, banana, dry mix, instant, with added oil:

• Baked Whole Red Potatoes have 72 times more Vitamin B1, 16.7 times more Vitamin B2, 797.5 times more Vitamin B3, 56.8 times more Vitamin B5, 212 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Baked Whole Red Potatoes as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Puddings, banana, dry mix, instant, with added oil:

• Baked Whole Red Potatoes have 8.3 times more Copper, 5.8 times more Iron, 14 times more Magnesium, 17.3 times more Manganese, 36.3 times more Potassium, 10 times more Zinc and 27.4 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 11.2 times more Phosphorus and 124.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 4.4 times more Energy, 29.3 times more Fat, 19.8 times more Saturated Fat, 8 times more Omega 3, 40.6 times more Omega 6 and 4.5 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.