Comparing Nutrients in 100 grams Baked Potato Flesh VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Baked Potato Flesh	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	3.2% 93kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.4% 0.58g	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	54.6% 71g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.5% 1.96g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	47.4% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	17.5% 0.23mg	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	20.5% 82μg	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	14.2% 13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	0.5% 5mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	62.2% 0.56mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	97% 2.24mg	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	112% 782mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	95% 1419mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pancakes, whole-wheat, dry mix, incomplete per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Pancakes, whole-wheat, dry mix, incomplete:

• 100 grams of Baked Potato Flesh have 1.3 times more Vitamin B6 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 100 g of Pancakes, whole-wheat, dry mix, incomplete contain 5.4 times more Vitamin B1, 51.6 times more Vitamin B2, 4.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 9.1 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 100 grams of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Pancakes, whole-wheat, dry mix, incomplete:

• 100 grams of Baked Potato Flesh have 8.6 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 100 g of Pancakes, whole-wheat, dry mix, incomplete contain 89.8 times more Calcium, 2.6 times more Copper, 22.4 times more Iron, 4.2 times more Magnesium, 13.9 times more Manganese, 15.6 times more Phosphorus, 126.7 times more Selenium, 283.8 times more Sodium and 6.8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Potassium per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Pancakes, whole-wheat, dry mix, incomplete contain 3.7 times more Energy, 18 times more Omega 6, 3.3 times more Carbohydrate and 6.5 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in 100 grams.