Comparing Nutrients in 5 ounces Cake, yellow, light, dry mix VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cake, yellow, light, dry mix	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	19.7% 573kcal	4.25% 123kcal	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	12% 6.66g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	32.6% 0.42mg	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	3.54% 14μg	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	20.5% 18.4mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	22% 220mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.5% 0.2mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	57% 856mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, light, dry mix VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cake, yellow, light, dry mix versus 5 oz of Boiled Potato Flesh, Cooked In 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 Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Cake, yellow, light, dry mix have 1.6 times more Vitamin B1, 10.6 times more Vitamin B2, 7.6 times more Vitamin B9 and more Vitamin B12 than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.6 times more Vitamin B5, 11.5 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Cake, yellow, light, dry mix as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Cake, yellow, light, dry mix vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Cake, yellow, light, dry mix have 31 times more Calcium, 4.2 times more Iron, 1.7 times more Manganese, 7.4 times more Phosphorus, 10.3 times more Selenium and 151 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3 times more Copper, 2.2 times more Magnesium, 5.8 times more Potassium and 24.8 times more Water than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Boiled Potato Flesh, Cooked In Skin contain similar levels of Zinc per five ounces.
• 5 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, yellow, light, dry mix have 4.6 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, 4.2 times more Carbohydrate and 2.5 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Fiber than Cake, yellow, light, dry mix.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6