Comparing Nutrients in 14 ounces Baked Red Potatoes VS Powder Lemonade

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Powder Lemonade	Recommended Dietary Allowance
Energy	12% 345kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	9.46% 1.6g	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	298% 387g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	518% 376g	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	96% 69.5g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 295g	g per day for Men 19-50 years
Fiber	19% 7.14g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Powder Lemonade	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	7.94% 0.1mg	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	5.95% 24μg	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	176% 158mg	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	3.7% 0.56mg	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	Powder Lemonade	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	20% 0.18mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	2.76% 0.064mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.15% 5.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Powder Lemonade per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Powder Lemonade to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Baked Red Potatoes have 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.
• While 14 oz of Powder Lemonade contain 3.2 times more Vitamin C than Baked Whole Red Potatoes.
• 14 ounces of Powder Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Powder Lemonade:

• 14 ounces of Baked Red Potatoes have 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.
• While 14 oz of Powder Lemonade contain 2.2 times more Calcium, 8.8 times more Magnesium and 4.3 times more Sodium than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 14 ounces of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 4.5 times more Fiber and more Protein than Powder Lemonade.
• While 14 oz of Powder Lemonade contain 4.3 times more Energy, 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.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Powder Lemonade provide inadequate amounts of Fiber and Protein