Comparing Nutrients in 5 ounces Baked White Potatoes VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Baked White Potatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	4.5% 130kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	89.3% 116g	130g per day for Men 19-50 years
Sugars	3% 2.17g	84.6% 61.4g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	8.4% 0.11mg	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	13.5% 54μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	1.4% 14mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	11.3% 0.1mg	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	11.3% 0.91mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	11.8% 0.27mg	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	15% 106mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.28% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Cake, yellow, enriched, dry mix:

• Baked Whole White Potatoes have 2.7 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 4.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B9, more Vitamin B12 and 23 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B5 and Vitamin K per 5 oz.
• Both Baked Whole White Potatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Cake, yellow, enriched, dry mix:

• Baked Whole White Potatoes have 1.8 times more Copper, 2.7 times more Magnesium, 11.6 times more Potassium, 1.3 times more Zinc and 10.5 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 21.1 times more Calcium, 3.3 times more Iron, 4.1 times more Phosphorus, 6 times more Selenium and 104 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cake, yellow, enriched, dry mix have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 1.8 times more Fiber than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 4.1 times more Energy, 23.3 times more Fat, 40.5 times more Saturated Fat, 4.4 times more Omega 6, 3.9 times more Carbohydrate, 28.3 times more Sugars and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.