Comparing Nutrients in 100 grams Baked Potato Flesh VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Baked Potato Flesh	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	3.2% 93kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	5.06% 1.62g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	63% 82g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	59.7% 43.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.92% 0.077mg	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	2.25% 9μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.2% 13mg	0% 0mg	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	0.27% 0.04mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	0.5% 5mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8% 0.072mg	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	4.38% 0.35mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	8.3% 0.19mg	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	7.14% 50mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	48.5% 728mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.19% 7.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cake, yellow, enriched, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Cake, yellow, enriched, dry mix:

• 100 grams of Baked Potato Flesh have 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 2.2 times more Vitamin B1, 11 times more Vitamin B2, 1.7 times more Vitamin B3, 7.6 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin E and 9.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• 100 grams of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Cake, yellow, enriched, dry mix:

• 100 grams of Baked Potato Flesh have 3 times more Copper, 2.5 times more Magnesium, 8.3 times more Potassium and 10.5 times more Water than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 42.2 times more Calcium, 5.9 times more Iron, 6.2 times more Phosphorus, 10 times more Selenium and 145.6 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cake, yellow, enriched, dry mix contain similar levels of Manganese and Zinc per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 100 grams of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 1.3 times more Fiber than Cake, yellow, enriched, dry mix.
• While 100 g of Cake, yellow, enriched, dry mix contain 4 times more Energy, 35 times more Fat, 62.3 times more Saturated Fat, 3.8 times more Carbohydrate, 25.5 times more Sugars and 1.9 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.