Comparing Nutrients in 100 grams Baked White Potatoes VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Baked White Potatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	3.17% 92kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	5.06% 1.62g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	16.2% 21g	63% 82g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	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	9.5% 38μg	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% 12.6mg	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	2.25% 2.7μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	1% 10mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	8% 0.64mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	10.7% 75mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	48.5% 728mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	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

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

• Baked Whole White Potatoes have 2.7 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 4.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B9, more Vitamin B12 and 23 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cake, yellow, enriched, dry mix have similar amounts of Vitamin B5 and Vitamin K per 100 g.
• Both Baked Whole White Potatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Cake, yellow, enriched, dry mix:

• Baked Whole White Potatoes have 1.8 times more Copper, 2.7 times more Magnesium, 11.6 times more Potassium, 1.3 times more Zinc and 10.5 times more Water than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 21.1 times more Calcium, 3.3 times more Iron, 4.1 times more Phosphorus, 6 times more Selenium and 104 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cake, yellow, enriched, dry mix have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 1.8 times more Fiber than Cake, yellow, enriched, dry mix.
• While Cake, yellow, enriched, dry mix contains 4.1 times more Energy, 23.3 times more Fat, 40.5 times more Saturated Fat, 4.4 times more Omega 6, 3.9 times more Carbohydrate, 28.3 times more Sugars and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cake, yellow, enriched, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.