Comparing Nutrients in 5 ounces Frostings, chocolate, creamy, dry mix VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, dry mix	1%	11%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frostings, chocolate, creamy, dry mix	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19% 551kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.37g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	NA	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	8.95% 3.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, dry mix	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	1.06% 4.25μg	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, chocolate, creamy, dry mix	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	21% 1.7mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	12.6% 88mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frostings, chocolate, creamy, dry mix vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 12 times more Vitamin B1, 1.7 times more Vitamin B2, 11.2 times more Vitamin B3, 11.8 times more Vitamin B5, 2.7 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Frostings, chocolate, creamy, dry mix vs Baked Red Potatoes:

• Frostings, chocolate, creamy, dry mix have 1.2 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 6.3 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Potassium and 127.8 times more Water than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix and Baked Whole Red Potatoes have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frostings, chocolate, creamy, dry mix have 4.5 times more Energy, 34.7 times more Fat, 4.7 times more Carbohydrate and 1.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Protein than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.