Comparing Nutrients in 5 ounces Cake, yellow, light, dry mix VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cake, yellow, light, dry mix	Baked Potato Skin	Recommended Dietary Allowance
Energy	19.7% 573kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	29.5% 11g	38g per day for Men 19-50 years
Protein	12% 6.66g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	67% 0.87mg	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	27% 108μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.5% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21.3% 19mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Baked Potato Skin	Recommended Dietary Allowance
Calcium	22% 220mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	129% 1.16mg	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	23.2% 1.86mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	38% 0.87mg	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	65.6% 459mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	57% 856mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, light, dry mix VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cake, yellow, light, dry mix versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cake, yellow, light, dry mix vs Baked Potato Skin:

• 5 ounces of Cake, yellow, light, dry mix have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B9 and more Vitamin B12 than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2 times more Vitamin B3, 2.6 times more Vitamin B5, 23.6 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• 5 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12
• Both Cake, yellow, light, dry mix as well as Baked Potato Skin have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Cake, yellow, light, dry mix vs Baked Potato Skin:

• 5 ounces of Cake, yellow, light, dry mix have 4.6 times more Calcium, 3.2 times more Phosphorus, 4.4 times more Selenium and 28.8 times more Sodium than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 13 times more Copper, 5.4 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 8.8 times more Potassium and 1.5 times more Zinc than Cake, yellow, light, dry mix.
• 5 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, yellow, light, dry mix have 2 times more Energy, 55 times more Fat, 52.6 times more Saturated Fat, 4.2 times more Omega 3, 23.6 times more Omega 6 and 1.8 times more Carbohydrate than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 6.1 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Baked Potato Skin offer comparable quantities of Protein per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6