Comparing Nutrients in 1 pound Puddings, tapioca, ready-to-eat VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	20.3% 590kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	75% 98g	130g per day for Men 19-50 years
Sugars	93% 67.6g	10.6% 7.7g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 57g	NA	g per day for Men 19-50 years
Fiber	0% 0g	18% 6.8g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	105% 1.37mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	39.7% 0.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	64.5% 58mg	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	4.54% 0.68mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	32.2% 322mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	108% 0.98mg	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	6.24% 0.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	31.8% 0.73mg	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	39% 272mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.8% 326g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, tapioca, ready-to-eat versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puddings, tapioca, ready-to-eat vs Baked Potato Flesh:

• 1 pound of Puddings, tapioca, ready-to-eat has 4.6 times more Vitamin B2 and more Vitamin B12 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.4 times more Vitamin B1, 21.5 times more Vitamin B3, 2.4 times more Vitamin B5, 12.5 times more Vitamin B6, 3 times more Vitamin B9 and 42.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 1 pound of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Puddings, tapioca, ready-to-eat vs Baked Potato Flesh:

• 1 pound of Puddings, tapioca, ready-to-eat has 14.2 times more Calcium and 29 times more Sodium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 11.9 times more Copper, 3.2 times more Iron, 4.2 times more Magnesium, 14.6 times more Manganese, 4.3 times more Potassium and 1.3 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Potato Flesh contain similar levels of Phosphorus per one pound.
• 1 pound of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Puddings, tapioca, ready-to-eat as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, tapioca, ready-to-eat has 1.4 times more Energy, 38.8 times more Fat, 37 times more Saturated Fat and 8.8 times more Sugars than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Potato Flesh offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.