Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Baked Red Potatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	5.95% 173kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	8.48% 2.7g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	8.8% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	128% 167g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	NA	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	3.97% 0.052mg	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.1% 0.22μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	1.8% 18mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	14% 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	17.4% 1.4mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	19.7% 0.45mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	80% 1199mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cake, yellow, light, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cake, yellow, light, 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, yellow, light, dry mix:

• 7 ounces of Baked Red Potatoes have 8.2 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 2.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.8 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cake, yellow, light, dry mix provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 7 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Baked Red Potatoes have 2.8 times more Copper, 2.8 times more Magnesium, 8.4 times more Potassium, 1.2 times more Zinc and 24.7 times more Water than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 17.2 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese, 4.5 times more Phosphorus and 50.3 times more Sodium than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.4 times more Fiber than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 4.6 times more Energy, 36.7 times more Fat, 34.2 times more Saturated Fat, 2.8 times more Omega 3, 15.4 times more Omega 6, 4.3 times more Carbohydrate and 2 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6