Comparing Nutrients in 14 ounces Carob-flavor Beverage Mix, Powder VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Energy	51% 1476kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 370g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	22% 8.33g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	64.4% 0.84mg	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% 0μg	37.7% 151μg	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	0% 0mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	56% 0.5mg	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	228% 18.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	32.6% 0.75mg	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	3.97% 27.8mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carob-flavor Beverage Mix, Powder vs Baked White Potatoes:

• Baked Whole White Potatoes contain 5.3 times more Vitamin B1, 43 times more Vitamin B2, 2 times more Vitamin B3, 63.8 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Carob-flavor Beverage Mix, Powder vs Baked White Potatoes:

• Carob-flavor Beverage Mix, Powder has 3.2 times more Calcium, 7.2 times more Iron, 3 times more Selenium and 14.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Copper, 5.4 times more Magnesium, 3 times more Manganese, 10.7 times more Phosphorus, 5.2 times more Potassium, 4.4 times more Zinc and 26 times more Water than Carob-flavor Beverage Mix, Powder.

Comparison of macro-nutrients per 14 ounces:

• Carob-flavor Beverage Mix, Powder has 4 times more Energy, 4.4 times more Carbohydrate and 3.8 times more Fiber than Baked Whole White Potatoes.
• Both Carob-flavor Beverage Mix, Powder and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Carob-flavor Beverage Mix, Powder as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.