Comparing Nutrients in 1 kilogram As Served In Restaurant Horchata VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Energy	18.6% 540kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	166% 216g	130g per day for Men 19-50 years
Sugars	129% 94g	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	21.4% 15.5g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 61.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	NA	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	16% 2.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	18% 180mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	239% 2.15mg	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	1.25% 0.1mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	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	21.4% 150mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.5% 871g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: As Served In Restaurant Horchata VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of As Served In Restaurant Horchata 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 As Served In Restaurant Horchata vs Baked Potato Flesh:

• 1 kg of Baked Potatoes Flesh no Salt contains more Vitamin B1, 29.7 times more Vitamin B3, more Vitamin B5 and 17.7 times more Vitamin B6 than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both As Served In Restaurant Horchata as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for As Served In Restaurant Horchata vs Baked Potato Flesh:

• 1 kg of Baked Potatoes Flesh no Salt contains 107.5 times more Copper, 35 times more Iron, 8.3 times more Magnesium, 16.1 times more Manganese, 3.3 times more Phosphorus, 11.5 times more Potassium and 4.8 times more Zinc than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Baked Potato Flesh contain similar levels of Water per one kilogram.
• 1 kilogram of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both As Served In Restaurant Horchata as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of As Served In Restaurant Horchata has 5.5 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, more Fiber and 4.1 times more Protein than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein