Comparing Nutrients in 1 pound Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Baked White Potatoes	Recommended Dietary Allowance
Energy	57.2% 1660kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	315% 410g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	25% 9.53g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.086mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	0% 0μg	43% 172μg	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	0% 0mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Baked White Potatoes	Recommended Dietary Allowance
Calcium	NA	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	9.64% 0.77mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	1.94% 13.6mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Baked White Potatoes:

• Baked Whole White Potatoes contain 9.6 times more Vitamin B1, 1.8 times more Vitamin B2, 80.4 times more Vitamin B3, 12.8 times more Vitamin B5, 42.2 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Baked White Potatoes:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.4 times more Selenium and 121.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Copper, 3.8 times more Iron, 6.8 times more Magnesium, 7.6 times more Manganese, 25 times more Phosphorus, 2.1 times more Potassium, 17.5 times more Zinc and 14.5 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.

Comparison of macro-nutrients per 1 pound:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 4 times more Energy, 10 times more Fat, 2.7 times more Omega 3, 13.9 times more Omega 6 and 4.3 times more Carbohydrate than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 21 times more Fiber and 21 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.