Comparing Nutrients in 7 ounces Baked Potato Flesh VS Frostings, vanilla, creamy, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%

Macro Nutrients

	Baked Potato Flesh	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	6.36% 185kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	82.3% 14g	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	104% 135g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	173% 125g	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	0% 0g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frostings, vanilla, creamy, ready-to-eat	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	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	0% 0mg	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	3.97% 16μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	20.2% 3.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	0% 0mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	0% 0mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	24.3% 365mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frostings, vanilla, creamy, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Frostings, vanilla, creamy, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Frostings, vanilla, creamy, ready-to-eat:

• 7 ounces of Baked Potato Flesh have 10.5 times more Vitamin B1, 6.3 times more Vitamin B3, 10.1 times more Vitamin B5, more Vitamin B6 and more Vitamin C than Frostings, vanilla, creamy, ready-to-eat.
• While 7 oz of Frostings, vanilla, creamy, ready-to-eat contain 14.4 times more Vitamin B2, 38.3 times more Vitamin E and 43.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Frostings, vanilla, creamy, ready-to-eat:

• 7 ounces of Baked Potato Flesh have more Copper, 2.2 times more Iron, 25 times more Magnesium, more Manganese, 2.8 times more Phosphorus, 11.5 times more Potassium, 4.1 times more Zinc and 5 times more Water than Frostings, vanilla, creamy, ready-to-eat.
• While 7 oz of Frostings, vanilla, creamy, ready-to-eat contain 36.8 times more Sodium than Baked Potatoes Flesh no Salt.
• 7 ounces of Frostings, vanilla, creamy, ready-to-eat lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Frostings, vanilla, creamy, ready-to-eat lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• While 7 oz of Frostings, vanilla, creamy, ready-to-eat contain 4.5 times more Energy, 162.3 times more Fat, 114.4 times more Saturated Fat, 90.1 times more Omega 3, 220.3 times more Omega 6, 3.2 times more Carbohydrate and 37.1 times more Sugars than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Frostings, vanilla, creamy, ready-to-eat provide inadequate amounts of Fiber and Protein