Comparing Nutrients in 14 ounces Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	24.6% 18g	8.38% 6.07g	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	NA	1.97% 1.43g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.33g	38g per day for Men 19-50 years
Protein	0% 0g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	14% 127μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	64.4% 0.84mg	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	7.94% 31.8μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56% 50.4mg	55.6% 50mg	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	50.3% 7.54mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	56% 0.5mg	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	0% 0mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	32.6% 0.75mg	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	0% 0mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10% 375g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Baked White Potatoes:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 32 times more Vitamin A, more Vitamin B12 and 47.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin K than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Baked Whole White Potatoes have similar amounts of Vitamin C per 14 oz.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Baked White Potatoes:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 1.7 times more Calcium and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 18.1 times more Copper, more Iron, 9 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Baked Whole White Potatoes have similar amounts of Zinc per 14 oz.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 2.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.1 times more Energy, 4.7 times more Carbohydrate, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.