Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Baked Red Potatoes	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	5.95% 173kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	122% 159g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	121% 87.7g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	2.44% 0.032mg	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	13.4% 53.6μg	51.6% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	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	1.06% 0.16mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	1.8% 18mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	12.8% 0.12mg	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	17.4% 1.4mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	24% 0.56mg	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	20.4% 143mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	114% 1707mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cake, pudding-type, yellow, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cake, pudding-type, yellow, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cake, pudding-type, yellow, dry mix:

• 7 ounces of Baked Red Potatoes have 1.4 times more Vitamin B5, 13.3 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, yellow, dry mix.
• While 7 oz of Cake, pudding-type, yellow, dry mix contain 4.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B9, more Vitamin B12 and 9.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cake, pudding-type, yellow, dry mix:

• 7 ounces of Baked Red Potatoes have 3 times more Copper, 3.1 times more Magnesium, 8.7 times more Potassium, 1.5 times more Zinc and 19.2 times more Water than Cake, pudding-type, yellow, dry mix.
• While 7 oz of Cake, pudding-type, yellow, dry mix contain 12.8 times more Calcium, 2.2 times more Iron, 1.6 times more Manganese, 3.5 times more Phosphorus and 71.7 times more Sodium than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.6 times more Fiber than Cake, pudding-type, yellow, dry mix.
• While 7 oz of Cake, pudding-type, yellow, dry mix contain 4.9 times more Energy, 65.3 times more Fat, 61.7 times more Saturated Fat, 4.4 times more Omega 3, 25.1 times more Omega 6, 4.1 times more Carbohydrate, 30.9 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber