Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Baked Potato Flesh	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	6.36% 185kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	7.76% 2.5g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	34.5% 5.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	122% 158g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	6.95% 3.9g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	47.8% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	2.75% 0.036mg	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	4.47% 18μg	34.2% 137μg	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	28.2% 25.4mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	12.6% 0.11mg	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	8.7% 0.69mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	26% 0.6mg	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	14% 99mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cake, white, dry mix, special dietary (includes lemon-flavored) per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• 7 ounces of Baked Potato Flesh have 2.8 times more Vitamin B5, 16.7 times more Vitamin B6 and more Vitamin C than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 7 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 2.8 times more Vitamin B1, 8.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• 7 ounces of Baked Potato Flesh have 3.8 times more Copper, 2.5 times more Magnesium, 2.6 times more Potassium and 12.6 times more Water than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 7 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 5.2 times more Calcium, 5.7 times more Iron, 1.9 times more Manganese, 5.9 times more Phosphorus, 8.3 times more Selenium and 52 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cake, white, dry mix, special dietary (includes lemon-flavored) contain similar levels of Zinc per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 4.3 times more Energy, 84 times more Fat, 48.1 times more Saturated Fat, 21.8 times more Omega 3, 92.4 times more Omega 6, 3.7 times more Carbohydrate and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6