Comparing Nutrients in 14 ounces Baked Red Potatoes VS Fortified Acai Berry Drink

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fortified Acai Berry Drink	5%	12%	83%

Macro Nutrients

	Baked Red Potatoes	Fortified Acai Berry Drink	Recommended Dietary Allowance
Energy	12% 345kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	39% 51g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	60.8% 44g	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	2.4% 1.75g	36% 26g	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	% 2.2g	% 14.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 3.18g	g per day for Men 19-50 years
Fiber	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fortified Acai Berry Drink	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	214% 1925μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	264% 13.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	336% 4.37mg	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	26.8% 107μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	562% 13.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	186% 167mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	55.2% 66.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fortified Acai Berry Drink	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	33.5% 0.3mg	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	34.7% 2.78mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	286% 6.6mg	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	41% 286mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.1% 337g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Fortified Acai Berry Drink:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 6.8 times more Vitamin B9 than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 485 times more Vitamin A, 5.7 times more Vitamin B3, 9.8 times more Vitamin B5, 5.2 times more Vitamin B6, more Vitamin B12, 3.3 times more Vitamin C, 138.9 times more Vitamin E and 6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Fortified Acai Berry Drink have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Fortified Acai Berry Drink:

• Baked Whole Red Potatoes have 2.3 times more Copper, 4.4 times more Iron, 2.5 times more Magnesium, 5.5 times more Phosphorus, 4.2 times more Potassium and 3.6 times more Zinc than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 2.1 times more Calcium and 9.6 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Fortified Acai Berry Drink have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.5 times more Fiber and 2.8 times more Protein than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 7.8 times more Sugars and 15 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Fortified Acai Berry Drink have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.