Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Baked Potato Flesh	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	6.36% 185kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	23.7% 4.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	96% 125g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	157% 114g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	4.43% 0.058mg	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	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	14.8% 0.13mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	24% 0.55mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cake, white, prepared from recipe with coconut frosting per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Cake, white, prepared from recipe with coconut frosting 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, prepared from recipe with coconut frosting:

• 7 ounces of Baked Potato Flesh have 1.3 times more Vitamin B3, 3.3 times more Vitamin B5, 10.4 times more Vitamin B6 and 128 times more Vitamin C than Cake, white, prepared from recipe with coconut frosting.
• While 7 oz of Cake, white, prepared from recipe with coconut frosting contain 9 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin B12 and 13.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cake, white, prepared from recipe with coconut frosting provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin K
• 7 ounces of Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Cake, white, prepared from recipe with coconut frosting:

• 7 ounces of Baked Potato Flesh have 3.2 times more Copper, 2.1 times more Magnesium, 3.9 times more Potassium and 3.6 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While 7 oz of Cake, white, prepared from recipe with coconut frosting contain 18 times more Calcium, 3.3 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 35.7 times more Selenium and 56.8 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cake, white, prepared from recipe with coconut frosting 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 ounces of Baked Potato Flesh have 1.5 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While 7 oz of Cake, white, prepared from recipe with coconut frosting contain 3.8 times more Energy, 103 times more Fat, 149.9 times more Saturated Fat, 13.5 times more Omega 3, 63.3 times more Omega 6, 2.9 times more Carbohydrate, 33.8 times more Sugars and 2.2 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6