Comparing Nutrients in 7 ounces Puddings, chocolate, ready-to-eat VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.7% 282kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	30% 39g	130g per day for Men 19-50 years
Sugars	47% 34g	3.9% 2.84g	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% 0g	1.2% 0.87g	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	% 0g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 30.8g	% 0.89g	g per day for Men 19-50 years
Fiber	0% 0g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	32.4% 0.42mg	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	1.5% 5.95μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	27.8% 25mg	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	4.1% 0.62mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10% 101mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	38.4% 0.35mg	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	31.5% 2.52mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	15% 0.34mg	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	16% 111mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	20% 302mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.73% 138g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, chocolate, ready-to-eat vs Baked Red Potatoes:

• Puddings, chocolate, ready-to-eat have 14 times more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12 and 3.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Vitamin B1, 13 times more Vitamin B3, 1.4 times more Vitamin B5, 11.8 times more Vitamin B6, 9 times more Vitamin B9, 42 times more Vitamin C and 4.7 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Puddings, chocolate, ready-to-eat vs Baked Red Potatoes:

• Puddings, chocolate, ready-to-eat have 5.7 times more Calcium, 1.8 times more Iron and 12.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, ready-to-eat have 1.6 times more Energy, 30.7 times more Fat, 31.6 times more Saturated Fat and 12 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.