Comparing Nutrients in 1 kilogram Prepared With Water Powder Cocoa Mix VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Baked Potato Flesh	Recommended Dietary Allowance
Energy	19% 550kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	166% 216g	130g per day for Men 19-50 years
Sugars	125% 90g	23.4% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	232% 3mg	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	2.5% 10μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	21% 210mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	15.4% 614μg	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	21.3% 1.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	70% 1.6mg	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	61.4% 430mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared With Water Powder Cocoa Mix VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Prepared With Water Powder Cocoa Mix versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Prepared With Water Powder Cocoa Mix vs Baked Potato Flesh:

• 1 kilogram of Prepared With Water Powder Cocoa Mix has 3.7 times more Vitamin B2 and more Vitamin B12 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 8.1 times more Vitamin B1, 17.2 times more Vitamin B3, 4.5 times more Vitamin B5, 18.8 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder Cocoa Mix.
• 1 kilogram of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Prepared With Water Powder Cocoa Mix as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Prepared With Water Powder Cocoa Mix vs Baked Potato Flesh:

• 1 kilogram of Prepared With Water Powder Cocoa Mix has 4.2 times more Calcium and 14.6 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.5 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 4.4 times more Manganese, 3.9 times more Potassium and 1.4 times more Zinc than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Baked Potato Flesh contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese and Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Prepared With Water Powder Cocoa Mix as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Prepared With Water Powder Cocoa Mix has 5.3 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Energy, 1.9 times more Carbohydrate, 3 times more Fiber and 2.1 times more Protein than Prepared With Water Powder Cocoa Mix.
• 1 kilogram of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Fiber and Protein
• Both Prepared With Water Powder Cocoa Mix as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.