Comparing Nutrients in 100 grams Puddings, chocolate, ready-to-eat VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.9% 142kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	15% 19.6g	130g per day for Men 19-50 years
Sugars	23.7% 17g	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	0% 0g	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	% 0g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 0.45g	g per day for Men 19-50 years
Fiber	0% 0g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.54% 0.072mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	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	0.75% 3μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.75% 0.09μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	14% 12.6mg	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	2.07% 0.31mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	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	16% 1.27mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	5.13% 0.12mg	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	8% 56mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	10% 152mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puddings, chocolate, ready-to-eat vs Baked Red Potatoes:

• Puddings, chocolate, ready-to-eat have 14 times more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12 and 3.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Vitamin B1, 13 times more Vitamin B3, 1.4 times more Vitamin B5, 11.8 times more Vitamin B6, 9 times more Vitamin B9, 42 times more Vitamin C and 4.7 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Puddings, chocolate, ready-to-eat vs Baked Red Potatoes:

• Puddings, chocolate, ready-to-eat have 5.7 times more Calcium, 1.8 times more Iron and 12.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 3 times more Potassium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Puddings, chocolate, ready-to-eat have 1.6 times more Energy, 30.7 times more Fat, 31.6 times more Saturated Fat and 12 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Baked Whole Red Potatoes have similar amounts of Carbohydrate and Protein per 100 g.
• Both Puddings, chocolate, ready-to-eat as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.