Comparing Nutrients in 1 pound Puddings, chocolate, ready-to-eat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Energy	22.2% 644kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	73.6% 96g	130g per day for Men 19-50 years
Sugars	107% 78g	9.57% 6.94g	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	0% 0g	2.25% 1.63g	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	% 0g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 70.3g	% 1.8g	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.53g	38g per day for Men 19-50 years
Protein	17% 9.5g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	73.6% 0.96mg	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	3.4% 13.6μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	63.5% 57mg	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	9.37% 1.4mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	23% 231mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	64% 0.58mg	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	72% 5.76mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	37.3% 0.86mg	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	36.3% 254mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.5% 315g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate, ready-to-eat vs Baked White Potatoes:

• Puddings, chocolate, ready-to-eat have 14 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12 and 7.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 12.4 times more Vitamin B3, 1.6 times more Vitamin B5, 11.7 times more Vitamin B6, 12.7 times more Vitamin B9, 42 times more Vitamin C and 4.5 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat vs Baked White Potatoes:

• Puddings, chocolate, ready-to-eat have 5.1 times more Calcium, 2 times more Iron and 21.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole White Potatoes have similar amounts of Zinc and Water per 1 lb.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, ready-to-eat have 1.5 times more Energy, 30.7 times more Fat, 31.6 times more Saturated Fat and 11.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole White Potatoes have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.