Comparing Nutrients in 14 ounces Baked Red Potatoes VS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Energy	12% 345kcal	31% 901kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.58% 0.099g	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	278% 361g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	0% 0g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2645% 23802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2076% 27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	1984% 318mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	2442% 31.8mg	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	4.96% 20μg	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	55.6% 50mg	10584% 9525mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	318% 3175mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	4.85% 0.044mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	232% 972mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	1.4% 0.032mg	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	280% 1957mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	294% 9994mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie:

• 14 ounces of Baked Red Potatoes have 8 times more Vitamin B1, 18.9 times more Vitamin B5, 5.4 times more Vitamin B9 and more Vitamin K than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 14 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 5997 times more Vitamin A, 136 times more Vitamin B2, 50.2 times more Vitamin B3, 37.7 times more Vitamin B6 and 190.5 times more Vitamin C than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• 14 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie:

• 14 ounces of Baked Red Potatoes have 15.8 times more Copper, 8.8 times more Iron, 21.6 times more Manganese, 40 times more Zinc and 58.1 times more Water than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 14 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 88.9 times more Calcium, 8.8 times more Magnesium, 6.8 times more Phosphorus and 4.6 times more Potassium than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 14 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie lack sufficient amounts of Copper, Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 9.2 times more Protein than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 14 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 2.6 times more Energy and 4.6 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.