Comparing Nutrients in 7 ounces Baked Red Potatoes VS Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	4%	14%	82%

Macro Nutrients

	Baked Red Potatoes	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Recommended Dietary Allowance
Energy	5.95% 173kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	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% 166g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	150% 109g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	24.3% 97μg	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	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	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	NA	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	95% 7.56mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	NA	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	32% 1082mg	2.98% 101mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.7% 0.52mg	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 Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry:

• 7 ounces of Baked Red Potatoes have more Vitamin B5, more Vitamin B6 and more Vitamin C than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• While 7 oz of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.8 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry:

• 7 ounces of Baked Red Potatoes have 10.7 times more Potassium, 1.5 times more Zinc and 19.2 times more Water than Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry.
• While 7 oz of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry contain 5.4 times more Iron and 38.1 times more Sodium than Baked Whole Red Potatoes.
• 7 ounces of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry contain 4.7 times more Energy, 41.1 times more Fat, 42.5 times more Saturated Fat, 4.3 times more Carbohydrate, 38.3 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.