Comparing Nutrients in 100 grams Cake, angelfood, commercially prepared VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cake, angelfood, commercially prepared	9%	3%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cake, angelfood, commercially prepared	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.9% 258kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 57.8g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cake, angelfood, commercially prepared	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.8% 0.49mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.96% 0.2mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	16.3% 0.21mg	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	8.75% 35μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, angelfood, commercially prepared	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	19.3% 0.17mg	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	6.5% 0.52mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	7.52% 0.17mg	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	46.3% 324mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	NA	55μg per day for Men 19-50 years
Sodium	50% 749mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cake, angelfood, commercially prepared vs Baked Red Potatoes:

• Cake, angelfood, commercially prepared has 1.4 times more Vitamin B1, 9.8 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin C than Cake, angelfood, commercially prepared.
• Both Cake, angelfood, commercially prepared as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Cake, angelfood, commercially prepared vs Baked Red Potatoes:

• Cake, angelfood, commercially prepared has 15.6 times more Calcium, 4.5 times more Phosphorus and 62.4 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 5.9 times more Potassium, 5.7 times more Zinc and 2.3 times more Water than Cake, angelfood, commercially prepared.

Comparison of macro-nutrients per 100 grams:

• Cake, angelfood, commercially prepared has 3 times more Energy, 1.4 times more Omega 3, 7.1 times more Omega 6, 3 times more Carbohydrate and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Cake, angelfood, commercially prepared and Baked Whole Red Potatoes have similar amounts of Fiber per 100 g.
• Both Cake, angelfood, commercially prepared as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.