Comparing Nutrients in 5 ounces Baked Potato Flesh VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Baked Potato Flesh	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	4.55% 132kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.14% 0.024g	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	94% 122g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0% 0g	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Long Rice Chinese Noodles	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	17.7% 0.21mg	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	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	5.45% 0.071mg	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	0.71% 2.83μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	12.8% 0.11mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	6.16% 0.14mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	0.42% 14mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Long Rice Chinese Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Long Rice Chinese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Long Rice Chinese Noodles:

• 5 ounces of Baked Potato Flesh have 7 times more Vitamin B3, 5.6 times more Vitamin B5, 6 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Long Rice Chinese Noodles.
• While 5 oz of Long Rice Chinese Noodles, dehydrated contain 1.4 times more Vitamin B1 than Baked Potatoes Flesh no Salt.
• 5 ounces of Long Rice Chinese Noodles have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Long Rice Chinese Noodles:

• 5 ounces of Baked Potato Flesh have 2.7 times more Copper, 8.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 39.1 times more Potassium and 5.6 times more Water than Long Rice Chinese Noodles.
• While 5 oz of Long Rice Chinese Noodles, dehydrated contain 5 times more Calcium, 6.2 times more Iron, 26.3 times more Selenium and 1.4 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 5 ounces of Long Rice Chinese Noodles lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have more Sugars, 3 times more Fiber and 12.3 times more Protein than Long Rice Chinese Noodles.
• While 5 oz of Long Rice Chinese Noodles, dehydrated contain 3.8 times more Energy and 4 times more Carbohydrate than Baked Potatoes Flesh no Salt.
• 5 ounces of Long Rice Chinese Noodles provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Long Rice Chinese Noodles, dehydrated provide inadequate amounts of Omega 3 and Omega 6 in five ounces.