Comparing Nutrients in 5 ounces Puddings, chocolate, ready-to-eat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Energy	6.94% 201kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	23% 30g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	3% 2.17g	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% 0g	0.7% 0.51g	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	% 0g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 22g	% 0.57g	g per day for Men 19-50 years
Fiber	0% 0g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.17mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	23% 0.3mg	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	1.06% 4.25μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	20% 18mg	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	2.93% 0.44mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	20% 0.18mg	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	22.5% 1.8mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	7.27% 0.17mg	11.6% 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	11.3% 79.4mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	14.4% 215mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.66% 98g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, chocolate, ready-to-eat vs Baked White Potatoes:

• Puddings, chocolate, ready-to-eat have 14 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12 and 7.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 12.4 times more Vitamin B3, 1.6 times more Vitamin B5, 11.7 times more Vitamin B6, 12.7 times more Vitamin B9, 42 times more Vitamin C and 4.5 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Puddings, chocolate, ready-to-eat vs Baked White Potatoes:

• Puddings, chocolate, ready-to-eat have 5.1 times more Calcium, 2 times more Iron and 21.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole White Potatoes have similar amounts of Zinc and Water per 5 oz.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puddings, chocolate, ready-to-eat have 1.5 times more Energy, 30.7 times more Fat, 31.6 times more Saturated Fat and 11.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole White Potatoes have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.