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

Macros Ratio

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

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	4.25% 123kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	92% 119g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	2.83% 0.037mg	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	3.54% 14μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.5% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.5% 18.4mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	14% 0.32mg	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	8.9% 62.4mg	65.6% 459mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	57% 856mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.12% 4.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Cake, yellow, light, dry mix:

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

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

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 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.
• While 5 oz of Cake, yellow, light, dry mix contain 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 without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cake, yellow, light, dry mix contain similar levels of Zinc per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium
• 5 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

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