Comparing Nutrients in 14 ounces Baked Red Potatoes VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Baked Red Potatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	12% 345kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	44% 42.5g	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	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	151% 25.7g	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	62.2% 81g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	19.5% 14g	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	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	380% 213g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	827% 7442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	709% 8.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	649% 8.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	620% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	992% 49.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	763% 9.92mg	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	567% 2266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1063% 25.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	331% 1984IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	447% 67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	283% 2834mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	1102% 9.92mg	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	1116% 89.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	472% 1984mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	21570% 496mg	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	810% 5672mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	NA	631% 347μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	677% 74.4mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Powder High Protein Nutritional Shake Mix per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Powder High Protein Nutritional Shake Mix:

• 14 oz of Powder High Protein Nutritional Shake Mix contain 1875 times more Vitamin A, 29.8 times more Vitamin B1, 42.5 times more Vitamin B2, 15.7 times more Vitamin B3, 36.7 times more Vitamin B5, 11.8 times more Vitamin B6, 21.1 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin C, more Vitamin D, 211 times more Vitamin E and 44.6 times more Vitamin K than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 14 ounces for Baked Red Potatoes vs Powder High Protein Nutritional Shake Mix:

• 14 ounces of Baked Red Potatoes have 9.2 times more Water than Powder High Protein Nutritional Shake Mix.
• While 14 oz of Powder High Protein Nutritional Shake Mix contain 79.3 times more Calcium, 14.4 times more Copper, 32.1 times more Iron, 17.9 times more Magnesium, 722.5 times more Manganese, 19.8 times more Phosphorus, 1.8 times more Potassium, 101.2 times more Sodium and 46.9 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have more Fiber than Powder High Protein Nutritional Shake Mix.
• While 14 oz of Powder High Protein Nutritional Shake Mix contain 4.5 times more Energy, 71.4 times more Fat, 52.9 times more Omega 3, 132.2 times more Omega 6, 2.5 times more Sugars and 23.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Powder High Protein Nutritional Shake Mix offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber