Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Baked Red Potatoes	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	12% 345kcal	30% 873kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	96% 30.8g	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	9.8% 1.67g	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	178% 231g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	9.63% 7g	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	311% 118g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cocoa, dry powder, unsweetened, processed with alkali	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	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	140% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	36% 0.47mg	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	31.8% 127μg	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	0% 0mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	1591% 14.3mg	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	770% 61.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	450% 1889mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	645% 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	413% 2889mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	293% 9958mg	3400mg per day for Men 19-50 years
Selenium	NA	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cocoa, dry powder, unsweetened, processed with alkali:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 1.5 times more Vitamin B1, 9.2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Baked Whole Red Potatoes as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cocoa, dry powder, unsweetened, processed with alkali:

• Baked Whole Red Potatoes have 28.4 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 12.3 times more Calcium, 20.7 times more Copper, 22.2 times more Iron, 17 times more Magnesium, 21.6 times more Manganese, 10.1 times more Phosphorus, 4.6 times more Potassium, 1.6 times more Sodium and 15.9 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Cocoa, dry powder, unsweetened, processed with alkali contains 2.5 times more Energy, 87.3 times more Fat, 194 times more Saturated Fat, 8.6 times more Omega 6, 3 times more Carbohydrate, 16.6 times more Fiber and 7.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Sugars per 14 oz.
• Both Baked Whole Red Potatoes as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.