Comparing Nutrients in 7 ounces Baked Potato Flesh VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Baked Potato Flesh	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	6.36% 185kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.84% 0.14g	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	33% 43g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	41% 29.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 25g	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	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Puddings, tapioca, 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	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	3.66% 0.048mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	0.66% 0.6mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	3.97% 0.036mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	0.95% 0.022mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Puddings, tapioca, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Puddings, tapioca, 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 Puddings, tapioca, ready-to-eat:

• 7 ounces of Baked Potato Flesh have 4.4 times more Vitamin B1, 21.5 times more Vitamin B3, 2.4 times more Vitamin B5, 12.5 times more Vitamin B6, 3 times more Vitamin B9 and 42.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain 4.6 times more Vitamin B2 and more Vitamin B12 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Puddings, tapioca, ready-to-eat:

• 7 ounces of Baked Potato Flesh have 11.9 times more Copper, 3.2 times more Iron, 4.2 times more Magnesium, 14.6 times more Manganese, 4.3 times more Potassium and 1.3 times more Zinc than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain 14.2 times more Calcium and 29 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Puddings, tapioca, ready-to-eat contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 7 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Baked Potatoes Flesh no Salt as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have more Fiber than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain 1.4 times more Energy, 38.8 times more Fat, 37 times more Saturated Fat and 8.8 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Puddings, tapioca, ready-to-eat offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Baked Potatoes Flesh no Salt as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.