Comparing Nutrients in 100 calories Baked White Potatoes VS Prepared With Water Powder Cocoa Mix

Weight per 100 calories

• Baked White Potatoes: 109g
• Prepared With Water Powder Cocoa Mix: 182g

Baked White Potatoes have 1.7 times more energy per 100g than Prepared With Water Powder Cocoa Mix. It has average energy density when compared to other foods. Prepared With Water Powder Cocoa Mix having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Prepared With Water Powder Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16% 21g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	22.6% 16.4g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	1.97% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	4.47% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	2.24% 0.029mg	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	10.3% 41.3μg	0.45% 1.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.8% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	0.36% 0.055mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0.15% 0.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.8% 112μg	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	8.7% 0.7mg	3.86% 0.31mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	2.92% 0.067mg	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	11.6% 81.5mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	2.3% 1.27μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	8.85% 133mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	3.47% 0.38mg	11mg per day for Men 19-50 years
Water	2.2% 82g	4.24% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole White Potatoes have 2.2 times more Vitamin B1, 11.3 times more Vitamin B3, 1.9 times more Vitamin B5, 7.9 times more Vitamin B6, 22.7 times more Vitamin B9, more Vitamin C and 16.1 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole White Potatoes have 1.6 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese and 3.3 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.5 times more Calcium, 2.3 times more Selenium, 17.4 times more Sodium and 1.9 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 6.1 times more Fat, 13.7 times more Saturated Fat and 9.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.