Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Baked Potato Flesh	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	6.36% 185kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.54% 0.43g	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	125% 163g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	118% 86g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cake, yellow, enriched, dry mix	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	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	11.8% 0.15mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	16% 0.14mg	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	51.6% 4.13mg	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	16.5% 0.38mg	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	88% 615mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	96% 1445mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cake, yellow, enriched, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Cake, yellow, enriched, dry mix:

• 7 ounces of Baked Potato Flesh have 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 2.2 times more Vitamin B1, 11 times more Vitamin B2, 1.7 times more Vitamin B3, 7.6 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin E and 9.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Cake, yellow, enriched, dry mix:

• 7 ounces of Baked Potato Flesh have 3 times more Copper, 2.5 times more Magnesium, 8.3 times more Potassium and 10.5 times more Water than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 42.2 times more Calcium, 5.9 times more Iron, 6.2 times more Phosphorus, 10 times more Selenium and 145.6 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cake, yellow, enriched, dry mix contain similar levels of Manganese and Zinc per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 7 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.3 times more Fiber than Cake, yellow, enriched, dry mix.
• While 7 oz of Cake, yellow, enriched, dry mix contain 4 times more Energy, 35 times more Fat, 62.3 times more Saturated Fat, 3.8 times more Carbohydrate, 25.5 times more Sugars and 1.9 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.