Comparing Nutrients in 14 ounces Lemonade-flavor Drink, Powder VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Baked Red Potatoes	Recommended Dietary Allowance
Energy	52% 1508kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	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	299% 389g	60% 77.8g	130g per day for Men 19-50 years
Sugars	532% 386g	7.83% 5.68g	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	124% 90g	2.4% 1.75g	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	% 8.97g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 287g	% 1.8g	g per day for Men 19-50 years
Fiber	0% 0g	19% 7.14g	38g per day for Men 19-50 years
Protein	0% 0g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Baked Red 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	0.66% 0.008mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	64.7% 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	26.8% 107μg	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	179% 161mg	55.6% 50mg	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	2.1% 0.32mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	76.7% 0.69mg	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	8.43% 0.67mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	30% 0.69mg	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	56% 393mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemonade-flavor Drink, Powder vs Baked Red Potatoes:

• Lemonade-flavor Drink, Powder has 3.2 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 36 times more Vitamin B1, 4.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.5 times more Vitamin K than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Lemonade-flavor Drink, Powder vs Baked Red Potatoes:

• Lemonade-flavor Drink, Powder has 1.2 times more Calcium, 5.9 times more Magnesium, 1.4 times more Phosphorus and 10.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7 times more Copper, 4.1 times more Iron, 15.7 times more Manganese, 14 times more Potassium, 13.3 times more Zinc and 147.4 times more Water than Lemonade-flavor Drink, Powder.

Comparison of macro-nutrients per 14 ounces:

• Lemonade-flavor Drink, Powder has 4.4 times more Energy, 6.7 times more Fat, 2.9 times more Omega 3, 7.1 times more Omega 6, 5 times more Carbohydrate, 67.9 times more Sugars and 51.6 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.