Comparing Nutrients in 5 ounces Puddings, banana, dry mix, instant, with added oil VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	19% 547kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	22% 28.4g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	0.55% 0.4g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	0% 0g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0% 0g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.018% 0.003mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.17% 0.009mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	29.3% 0.38mg	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	0% 0μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11.7% 10.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant, with added oil	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	26.3% 0.24mg	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	2.13% 0.17mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	0.62% 0.014mg	8.63% 0.2mg	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	163% 1140mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	142% 2125mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, banana, dry mix, instant, with added oil VS Boiled Peeled Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, banana, dry mix, instant, with added oil versus 5 oz of Boiled Peeled Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puddings, banana, dry mix, instant, with added oil vs Boiled Peeled Potatoes:

• 5 oz of Boiled Peeled Potatoes no Salt contain 98 times more Vitamin B1, 656 times more Vitamin B3, 84.8 times more Vitamin B5, 269 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, banana, dry mix, instant, with added oil as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Puddings, banana, dry mix, instant, with added oil vs Boiled Peeled Potatoes:

• 5 ounces of Puddings, banana, dry mix, instant, with added oil have 20.1 times more Phosphorus and 299.8 times more Sodium than Boiled Peeled Potatoes.
• While 5 oz of Boiled Peeled Potatoes no Salt contain 8 times more Copper, 2.6 times more Iron, 10 times more Magnesium, 14 times more Manganese, 21.9 times more Potassium, 6.8 times more Zinc and 27.7 times more Water than Puddings, banana, dry mix, instant, with added oil.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Iron, Magnesium, Manganese, Potassium and Zinc
• Both Puddings, banana, dry mix, instant, with added oil as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, banana, dry mix, instant, with added oil have 4.5 times more Energy, 44 times more Fat, 30.4 times more Saturated Fat, 12 times more Omega 3, 62.2 times more Omega 6 and 4.4 times more Carbohydrate than Boiled Peeled Potatoes.
• While 5 oz of Boiled Peeled Potatoes no Salt contain more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein
• 5 ounces of Boiled Peeled Potatoes provide inadequate amounts of Omega 3 and Omega 6