Comparing Nutrients in 14 ounces Baked Red Potatoes VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Baked Red Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	12% 345kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.07% 1.3g	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	0.35% 0.06g	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	35.2% 46g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	49.4% 36g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	5.22% 2g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	4.9% 0.064mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.1% 244μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	6.4% 0.15mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole Red Potatoes have 5.5 times more Vitamin B1, 19.7 times more Vitamin B3, 2.8 times more Vitamin B5, 13.3 times more Vitamin B6, 27 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.6 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole Red Potatoes have 3.6 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Potassium and 1.9 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.3 times more Calcium and 6.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.6 times more Energy, 1.7 times more Carbohydrate, 3.6 times more Fiber and 2.5 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 8.2 times more Saturated Fat and 6.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.