Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Powder Cocoa Mix	Baked White Potatoes	Recommended Dietary Allowance
Energy	137% 3980kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	162% 211g	130g per day for Men 19-50 years
Sugars	904% 656g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	97% 37g	55.3% 21g	38g per day for Men 19-50 years
Protein	119% 66.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	162% 2.1mg	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	15% 60μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	140% 126mg	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	12.7% 1.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Baked White Potatoes	Recommended Dietary Allowance
Calcium	133% 1330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	141% 1.27mg	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	149% 12mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	82% 1.9mg	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	450% 3150mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Baked White Potatoes:

• Powder Cocoa Mix has 2 times more Vitamin B1, 13.1 times more Vitamin B2, 2.3 times more Vitamin B5, more Vitamin B12 and 4.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 6.3 times more Vitamin B9, 63 times more Vitamin C and 3 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Baked White Potatoes:

• Powder Cocoa Mix has 13.3 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 10 times more Selenium, 72 times more Sodium and 4.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 50.3 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 4.3 times more Energy, 26.7 times more Fat, 59.4 times more Saturated Fat, 4 times more Carbohydrate, 42.8 times more Sugars, 1.8 times more Fiber and 3.2 times more Protein than Baked Whole White Potatoes.
• Both Powder Cocoa Mix as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.