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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Baked White Potatoes	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	12.6% 365kcal	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	64.4% 83.7g	178% 231g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	311% 118g	38g per day for Men 19-50 years
Protein	15% 8.33g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	16% 0.19mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	140% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	770% 61.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	450% 1889mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	413% 2889mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	293% 9958mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 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 2.3 times more Vitamin B1, 10.7 times more Vitamin B2 and 1.6 times more Vitamin B3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Baked Whole White 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 White Potatoes vs Cocoa, dry powder, unsweetened, processed with alkali:

• Baked Whole White Potatoes have 27.9 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 11.1 times more Calcium, 28.4 times more Copper, 24.3 times more Iron, 17.6 times more Magnesium, 19.8 times more Manganese, 9.7 times more Phosphorus, 4.6 times more Potassium, 26.4 times more Selenium, 2.7 times more Sodium and 18.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Cocoa, dry powder, unsweetened, processed with alkali contains 2.4 times more Energy, 87.3 times more Fat, 194 times more Saturated Fat, 8.6 times more Omega 6, 2.8 times more Carbohydrate, 14.2 times more Fiber and 8.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Sugars per 14 oz.
• Both Baked Whole White Potatoes as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.