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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Energy	9.7% 282kcal	6.3% 183kcal	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	32% 42g	130g per day for Men 19-50 years
Sugars	47% 34g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 30.8g	% 0.79g	g per day for Men 19-50 years
Fiber	0% 0g	11% 4.17g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Baked White 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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	32.2% 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	19% 75.4μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10% 101mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.73% 138g	4.05% 150g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have 14 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12 and 7.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 12.4 times more Vitamin B3, 1.6 times more Vitamin B5, 11.7 times more Vitamin B6, 12.7 times more Vitamin B9, 42 times more Vitamin C and 4.5 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 7 oz.

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

• Puddings, chocolate, ready-to-eat have 5.1 times more Calcium, 2 times more Iron and 21.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 1.5 times more Magnesium, 1.6 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 White Potatoes have similar amounts of Zinc and Water per 7 oz.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, ready-to-eat have 1.5 times more Energy, 30.7 times more Fat, 31.6 times more Saturated Fat and 11.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole White Potatoes have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.