Comparing Nutrients in 5 ounces Baked Potato Flesh VS Frozen novelties, ice type, fruit, no sugar added

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen novelties, ice type, fruit, no sugar added	7%	3%	90%

Macro Nutrients

	Baked Potato Flesh	Frozen novelties, ice type, fruit, no sugar added	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	6.76% 8.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	5.6% 2.13g	0% 0g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen novelties, ice type, fruit, no sugar added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	1.33% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	0% 0mg	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	3.2% 12.8μg	0% 0μg	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen novelties, ice type, fruit, no sugar added	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	2.68% 0.024mg	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	6.2% 0.5mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	1.3% 0.03mg	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	10% 71mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen novelties, ice type, fruit, no sugar added per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Frozen novelties, ice type, fruit, no sugar added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Frozen novelties, ice type, fruit, no sugar added:

• 5 ounces of Baked Potato Flesh have more Vitamin B1, 9.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Frozen novelties, ice type, fruit, no sugar added.
• 5 ounces of Frozen novelties, ice type, fruit, no sugar added have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Frozen novelties, ice type, fruit, no sugar added have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Frozen novelties, ice type, fruit, no sugar added:

• 5 ounces of Baked Potato Flesh have 12.6 times more Copper, 2.7 times more Iron, 12.5 times more Magnesium, 7.7 times more Manganese, more Phosphorus, 15 times more Potassium and 7.3 times more Zinc than Frozen novelties, ice type, fruit, no sugar added.
• Both Baked Potato Flesh and Frozen novelties, ice type, fruit, no sugar added contain similar levels of Water per five ounces.
• 5 ounces of Frozen novelties, ice type, fruit, no sugar added lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Frozen novelties, ice type, fruit, no sugar added lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 3.9 times more Energy, 3.5 times more Carbohydrate, more Fiber and 3.9 times more Protein than Frozen novelties, ice type, fruit, no sugar added.
• 5 ounces of Frozen novelties, ice type, fruit, no sugar added provide inadequate amounts of Energy, Fiber and Protein