Comparing Nutrients in 100 calories Puddings, coconut cream, dry mix, instantVS Baked White Potatoes

Weight per 100 calories

Puddings, coconut cream, dry mix, instant

24g

Baked White Potatoes

109g

Puddings, coconut cream, dry mix, instant have 4.5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Puddings, coconut cream, dry mix, instant or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Puddings, coconut cream, dry mix, instant

21%

78%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Puddings, coconut cream, dry mix, instantvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.4g

Fat

0.17%0.16g

2.4 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.53%2.4g

Saturated Fat

0.14%0.043g

2.4 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

1%0.016g

0 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

0.31%0.053g

0 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.5%20g

Carbohydrate

17.6%23g

20 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.3%15.4g

Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.4 gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤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]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.54%0.96g

Fiber

6%2.3g

0.96 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.39%0.22g

Protein

4.08%2.3g

0.22 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Puddings, coconut cream, dry mix, instantvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.26%0.003mg

Vitamin B1

4.35%0.052mg

Thiamine

0.003 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.98%0.013mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.013 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.33%0.053mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.053 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.55%0.028mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.028 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.76%0.01mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.01 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.12%0.48μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

0.48 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.08%0.072mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0.072 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.13%0.019mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.019 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.02%0.024μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.024 μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Puddings, coconut cream, dry mix, instantvs Baked White Potatoes

0.19%1.93mg

Calcium

1.1%11mg

1.93 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.04%0.036mg

Copper

15.3%0.14mg

0.036 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.17%0.17mg

Iron

8.7%0.7mg

0.17 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.98%4.1mg

Magnesium

7%29.3mg

4.1 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.12%0.12mg

Manganese

8.93%0.21mg

0.12 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%174mg

Phosphorus

11.6%81.5mg

174 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.68%23mg

Potassium

17.4%591mg

23 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.75%0.96μg

Selenium

0.99%0.54μg

0.96 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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16.7%251mg

Sodium

0.51%7.6mg

251 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.66%0.072mg

Zinc

3.46%0.38mg

0.072 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.014%0.53g

Water

2.2%82g

0.53 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Puddings, coconut cream, dry mix, instant vs Baked White Potatoes:

Baked Whole White Potatoes contain 16.7 times more Vitamin B1, 3.7 times more Vitamin B2, 31.5 times more Vitamin B3, 15 times more Vitamin B5, 23.2 times more Vitamin B6, 85.7 times more Vitamin B9, 189.5 times more Vitamin C and 121.8 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
Both Puddings, coconut cream, dry mix, instant as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Puddings, coconut cream, dry mix, instant vs Baked White Potatoes:

Puddings, coconut cream, dry mix, instant have 2.1 times more Phosphorus, 1.8 times more Selenium and 32.9 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.6 times more Calcium, 3.8 times more Copper, 4 times more Iron, 7.2 times more Magnesium, 1.7 times more Manganese, 25.6 times more Potassium, 5.3 times more Zinc and 154.7 times more Water than Puddings, coconut cream, dry mix, instant.

Comparison of macro-nutrients per 100 calories:

Puddings, coconut cream, dry mix, instant have 14.8 times more Fat, 55.4 times more Saturated Fat and 9.3 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3, 2.4 times more Fiber and 10.5 times more Protein than Puddings, coconut cream, dry mix, instant.
Both Puddings, coconut cream, dry mix, instant and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Puddings, coconut cream, dry mix, instant as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puddings, coconut cream, dry mix, instantVS Puddings, coconut cream, dry mix, regularBaked White PotatoesVS Puddings, coconut cream, dry mix, regularPuddings, coconut cream, dry mix, instantVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Puddings, coconut cream, dry mix, instantVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Puddings, coconut cream, dry mix, instant or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: