Comparing Nutrients in 100 calories Baked White Potatoes VS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie

Weight per 100 calories

• Baked White Potatoes: 109g
• Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie: 44g

Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have 2.5 times more energy per unit of mass than Baked Whole White Potatoes, which is above average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.073% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.014% 0.004g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.065% 0.011g	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	31% 40g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	0% 0g	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	2.55% 0.97g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	0.2% 0.11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	294% 2642μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	220% 35.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	0.16% 0.008mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	271% 3.52mg	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	0.55% 2.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	1175% 1057mg	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	0.29% 0.043mg	0.059% 0.009mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Calcium	1.1% 11mg	35.2% 352mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	0.54% 0.005mg	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	8.7% 0.7mg	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	0.15% 0.004mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	32.6% 1109mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.41% 6.17mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	0.04% 0.004mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.016% 0.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie:

• Baked Whole White Potatoes have 13.2 times more Vitamin B1, 52.5 times more Vitamin B5, 18.8 times more Vitamin B9 and more Vitamin K than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 2430.5 times more Vitamin A, 64.1 times more Vitamin B2, 21.2 times more Vitamin B3, 15.4 times more Vitamin B6 and 77.2 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie:

• Baked Whole White Potatoes have 28.5 times more Copper, 19.7 times more Iron, 58.3 times more Manganese, 86.4 times more Zinc and 141 times more Water than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 32.4 times more Calcium, 3.7 times more Magnesium, 2.7 times more Phosphorus and 1.9 times more Potassium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 4.1 times more Omega 3, more Sugars, 2.4 times more Fiber and 20.7 times more Protein than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 1.7 times more Carbohydrate than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.