Comparing Nutrients in 100 grams Baked Potato Flesh VS Toppings, butterscotch or caramel

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Toppings, butterscotch or caramel	2%	0%	98%

Macro Nutrients

	Baked Potato Flesh	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Energy	3.2% 93kcal	7.45% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0% 0g	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	44% 57g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	78.6% 57g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.1% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	0% 0mg	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	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.5% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.2% 13mg	0.56% 0.5mg	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	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Calcium	0.5% 5mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.56% 22.4μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	1.26% 0.029mg	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	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.1% 40.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Toppings, butterscotch or caramel per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Toppings, butterscotch or caramel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Toppings, butterscotch or caramel:

• 100 grams of Baked Potato Flesh have more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6, 4.5 times more Vitamin B9 and 25.6 times more Vitamin C than Toppings, butterscotch or caramel.
• While 100 g of Toppings, butterscotch or caramel contain more Vitamin A and more Vitamin B12 than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B12
• 100 grams of Toppings, butterscotch or caramel have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Toppings, butterscotch or caramel have insufficient amounts of Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Toppings, butterscotch or caramel:

• 100 grams of Baked Potato Flesh have more Copper, more Iron, 5 times more Magnesium, 5.6 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Potassium, more Zinc and 1.9 times more Water than Toppings, butterscotch or caramel.
• While 100 g of Toppings, butterscotch or caramel contain 9.8 times more Calcium, 4.3 times more Selenium and 68.2 times more Sodium than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 100 grams of Toppings, butterscotch or caramel lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have more Fiber and 1.6 times more Protein than Toppings, butterscotch or caramel.
• While 100 g of Toppings, butterscotch or caramel contain 2.3 times more Energy, 2.6 times more Carbohydrate and 33.5 times more Sugars than Baked Potatoes Flesh no Salt.
• 100 grams of Toppings, butterscotch or caramel provide inadequate amounts of Fiber
• Both Baked Potatoes Flesh no Salt as well as Toppings, butterscotch or caramel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.