Comparing Nutrients in 7 ounces Puddings, coconut cream, dry mix, instant VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Baked White Potatoes	Recommended Dietary Allowance
Energy	28.4% 824kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	32% 42g	130g per day for Men 19-50 years
Sugars	175% 127g	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	NA	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	21% 7.94g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	0.99% 3.97μg	19% 75.4μg	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	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	1.06% 0.16mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	18% 1.43mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	204% 1431mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, coconut cream, dry mix, instant vs Baked White Potatoes:

• Puddings, coconut cream, dry mix, instant have 1.2 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Vitamin B1, 7 times more Vitamin B3, 3.3 times more Vitamin B5, 5.1 times more Vitamin B6, 19 times more Vitamin B9, 42 times more Vitamin C and 27 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Puddings, coconut cream, dry mix, instant vs Baked White Potatoes:

• Puddings, coconut cream, dry mix, instant have 2.6 times more Manganese, 9.6 times more Phosphorus, 8 times more Selenium and 148.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Magnesium, 5.7 times more Potassium and 34.3 times more Water than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Baked Whole White Potatoes have similar amounts of Calcium, Copper, Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, coconut cream, dry mix, instant have 4.5 times more Energy, 66.7 times more Fat, 250 times more Saturated Fat, 4 times more Carbohydrate, 41.8 times more Sugars and 1.9 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Protein than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.