Comparing Nutrients in 7 ounces Baked White Potatoes VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Baked White Potatoes	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	6.3% 183kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	23.7% 4.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	96% 125g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	157% 114g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	4.43% 0.058mg	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	19% 75.4μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	2% 20mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	14.8% 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	16% 1.27mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	24% 0.55mg	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	21.3% 149mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cake, white, prepared from recipe with coconut frosting:

• Baked Whole White Potatoes have 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 7.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 126 times more Vitamin C than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 12 times more Vitamin A, 2.7 times more Vitamin B1, 4.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cake, white, prepared from recipe with coconut frosting:

• Baked Whole White Potatoes have 1.9 times more Copper, 2.3 times more Magnesium, 5.5 times more Potassium and 3.6 times more Water than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 9 times more Calcium, 1.8 times more Iron, 1.5 times more Manganese, 21.4 times more Selenium and 40.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cake, white, prepared from recipe with coconut frosting have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.1 times more Fiber than Cake, white, prepared from recipe with coconut frosting.
• While Cake, white, prepared from recipe with coconut frosting contains 3.9 times more Energy, 68.7 times more Fat, 97.4 times more Saturated Fat, 9 times more Omega 3, 41.3 times more Omega 6, 3 times more Carbohydrate, 37.5 times more Sugars and 2.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.