Comparing Nutrients in 14 ounces Baked Potato Flesh VS Lemonade-flavor Drink, Powder

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Lemonade-flavor Drink, Powder	0%	2%	98%

Macro Nutrients

	Baked Potato Flesh	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Energy	12.7% 369kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	8.12% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	299% 389g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	532% 386g	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	124% 90g	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	% 8.97g	g per day for Men 19-50 years
Sucrose	NA	% 287g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.78g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	0% 0mg	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	8.93% 35.7μg	0% 0μg	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	56.4% 51mg	179% 161mg	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	1.06% 0.16mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	11% 0.099mg	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	17.4% 1.4mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	156% 655mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	1.9% 0.044mg	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	28.3% 198mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.056% 2.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Lemonade-flavor Drink, Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Lemonade-flavor Drink, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Baked Potato Flesh have 52.5 times more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Lemonade-flavor Drink, Powder.
• While 14 oz of Lemonade-flavor Drink, Powder contain 3.2 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 14 ounces of Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Lemonade-flavor Drink, Powder:

• 14 ounces of Baked Potato Flesh have 8.6 times more Copper, 2.1 times more Iron, 14.6 times more Manganese, 10 times more Potassium, 9.7 times more Zinc and 145 times more Water than Lemonade-flavor Drink, Powder.
• While 14 oz of Lemonade-flavor Drink, Powder contain 6.6 times more Magnesium, 2 times more Phosphorus and 26 times more Sodium than Baked Potatoes Flesh no Salt.
• 14 ounces of Lemonade-flavor Drink, Powder lack sufficient amounts of Manganese, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Lemonade-flavor Drink, Powder lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• While 14 oz of Lemonade-flavor Drink, Powder contain 4.1 times more Energy, 4.4 times more Omega 3, 10.9 times more Omega 6, 4.5 times more Carbohydrate and 57.1 times more Sugars than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Lemonade-flavor Drink, Powder provide inadequate amounts of Fiber and Protein