Comparing Nutrients in 1 kilogram Lemonade-flavor Drink, Powder VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Baked Red Potatoes	Recommended Dietary Allowance
Energy	131% 3800kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	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	753% 979g	151% 196g	130g per day for Men 19-50 years
Sugars	1340% 972g	19.7% 14.3g	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	313% 227g	6.07% 4.4g	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	% 22.6g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 722g	% 4.5g	g per day for Men 19-50 years
Fiber	0% 0g	47.4% 18g	38g per day for Men 19-50 years
Protein	0% 0g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	163% 2.12mg	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	0% 0μg	67.5% 270μg	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	451% 406mg	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	5.33% 0.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	193% 1.74mg	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	21.3% 1.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	393% 1650mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	75.2% 1.73mg	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	141% 990mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	86.7% 1300mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Lemonade-flavor Drink, Powder vs Baked Red Potatoes:

• Lemonade-flavor Drink, Powder has 3.2 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 36 times more Vitamin B1, 4.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.5 times more Vitamin K than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Lemonade-flavor Drink, Powder vs Baked Red Potatoes:

• Lemonade-flavor Drink, Powder has 1.2 times more Calcium, 5.9 times more Magnesium, 1.4 times more Phosphorus and 10.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7 times more Copper, 4.1 times more Iron, 15.7 times more Manganese, 14 times more Potassium, 13.3 times more Zinc and 147.4 times more Water than Lemonade-flavor Drink, Powder.

Comparison of macro-nutrients per 1 kilogram:

• Lemonade-flavor Drink, Powder has 4.4 times more Energy, 6.7 times more Fat, 2.9 times more Omega 3, 7.1 times more Omega 6, 5 times more Carbohydrate, 67.9 times more Sugars and 51.6 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.