Comparing Nutrients in 5 ounces Cake, white, prepared from recipe with coconut frosting VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cake, white, prepared from recipe with coconut frosting	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.4% 505kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.6g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	112% 81.3g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.24g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cake, white, prepared from recipe with coconut frosting	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	23% 0.3mg	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	11% 44μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, white, prepared from recipe with coconut frosting	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	12.8% 128mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	27.4% 0.25mg	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	20.6% 1.64mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	10.7% 0.25mg	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	14% 99mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15μg	NA	55μg per day for Men 19-50 years
Sodium	27% 403mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cake, white, prepared from recipe with coconut frosting vs Baked Red Potatoes:

• Cake, white, prepared from recipe with coconut frosting has 12 times more Vitamin A, 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3, 2 times more Vitamin B5, 7.3 times more Vitamin B6 and 126 times more Vitamin C than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 5 oz.
• Both Cake, white, prepared from recipe with coconut frosting as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Cake, white, prepared from recipe with coconut frosting vs Baked Red Potatoes:

• Cake, white, prepared from recipe with coconut frosting has 10 times more Calcium, 1.7 times more Iron, 1.6 times more Manganese and 23.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Copper, 2.3 times more Magnesium, 5.5 times more Potassium and 3.7 times more Water than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Baked Whole Red Potatoes have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cake, white, prepared from recipe with coconut frosting has 4.1 times more Energy, 68.7 times more Fat, 97.4 times more Saturated Fat, 9 times more Omega 3, 41.3 times more Omega 6, 3.2 times more Carbohydrate, 40.1 times more Sugars and 1.9 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.