Comparing Nutrients in 5 ounces Baked Potato Flesh VS Pectin, unsweetened, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pectin, unsweetened, dry mix	0%	1%	99%

Macro Nutrients

	Baked Potato Flesh	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Energy	4.55% 132kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.6% 0.1g	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	99% 128g	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	32% 12g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pectin, unsweetened, dry mix	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	0.044% 0.007mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	1.1% 0.014mg	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	0.35% 1.4μg	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	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	66% 0.6mg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	4.3% 0.099mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pectin, unsweetened, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Pectin, unsweetened, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Pectin, unsweetened, dry mix:

• 5 ounces of Baked Potato Flesh have 13.1 times more Vitamin B1, 279 times more Vitamin B3, 5 times more Vitamin B5, 30.1 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 2.9 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Pectin, unsweetened, dry mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Pectin, unsweetened, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Pectin, unsweetened, dry mix:

• 5 ounces of Baked Potato Flesh have 25 times more Magnesium, 2.3 times more Manganese, 25 times more Phosphorus, 55.9 times more Potassium and 8.7 times more Water than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 2 times more Copper, 7.7 times more Iron, 40 times more Sodium and 1.6 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Pectin, unsweetened, dry mix lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Baked Potatoes Flesh no Salt as well as Pectin, unsweetened, dry mix lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 6.5 times more Protein than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 3.5 times more Energy, 4.2 times more Carbohydrate and 5.7 times more Fiber than Baked Potatoes Flesh no Salt.
• 5 ounces of Pectin, unsweetened, dry mix provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Pectin, unsweetened, dry mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.