Comparing Nutrients in 100 calories Malt beverage, includes non-alcoholic beer VS Baked Red Potatoes

Weight per 100 calories

• Malt beverage, includes non-alcoholic beer: 270g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 2.4 times more energy per unit of mass than Malt beverage, includes non-alcoholic beer, which is average in comparison to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 100 calories - Malt beverage, includes non-alcoholic beer or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Malt beverage, includes non-alcoholic beer	2%	3%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Malt beverage, includes non-alcoholic beer	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.14g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	30% 21.8g	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	0% 0g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	1% 0.57g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Malt beverage, includes non-alcoholic beer	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.98% 0.13mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	18.7% 0.24mg	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	9.46% 38μg	7.76% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.25% 0.054μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.35mg	16% 14.5mg	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% 0mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Malt beverage, includes non-alcoholic beer	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	2.4% 0.022mg	22.2% 0.2mg	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	2.03% 0.16mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.5% 19mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	1.53% 0.035mg	8.65% 0.2mg	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	6.18% 43.2mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.6mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	NA	55μg per day for Men 19-50 years
Sodium	2.34% 35mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	0.49% 0.054mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	6.66% 246g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Malt beverage, includes non-alcoholic beer vs Baked Red Potatoes:

• Malt beverage, includes non-alcoholic beer have 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B5, 3.3 times more Vitamin B6, 10.7 times more Vitamin C and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Malt beverage, includes non-alcoholic beer vs Baked Red Potatoes:

• Malt beverage, includes non-alcoholic beer have 1.8 times more Calcium, 2.5 times more Sodium and 2.8 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9.3 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 5.7 times more Manganese, 1.9 times more Phosphorus, 29 times more Potassium and 8.5 times more Zinc than Malt beverage, includes non-alcoholic beer.

Comparison of macro-nutrients per 100 calories:

• Malt beverage, includes non-alcoholic beer have 13.2 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber and 4.7 times more Protein than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.