Comparing Nutrients in 14 ounces Powder Lemonade VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Powder Lemonade	Baked Red Potatoes	Recommended Dietary Allowance
Energy	51.5% 1492kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	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	298% 387g	60% 77.8g	130g per day for Men 19-50 years
Sugars	518% 376g	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	96% 69.5g	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	% 11g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 295g	% 1.8g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	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

	Powder Lemonade	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	4.96% 0.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	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	5.95% 24μg	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	176% 158mg	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	3.7% 0.56mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	9.43% 0.75mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	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	2.27% 16mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.68g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Lemonade vs Baked Red Potatoes:

• Powder Lemonade has 3.2 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.8 times more Vitamin B1, more Vitamin B2, 12.3 times more Vitamin B3, 5.7 times more Vitamin B5, 8.2 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade 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 Powder Lemonade vs Baked Red Potatoes:

• Powder Lemonade has 2.2 times more Calcium, 8.8 times more Magnesium and 4.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.9 times more Copper, 3.7 times more Iron, 10.8 times more Manganese, 18 times more Phosphorus, 3.7 times more Potassium, 4 times more Zinc and 53.6 times more Water than Powder Lemonade.

Comparison of macro-nutrients per 14 ounces:

• Powder Lemonade has 4.3 times more Energy, 7 times more Fat, 3.5 times more Omega 3, 8.3 times more Omega 6, 5 times more Carbohydrate, 66.2 times more Sugars and 39.8 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.