Comparing Nutrients in 1 kilogram Powder Lemonade VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Powder Lemonade	Baked Potato Flesh	Recommended Dietary Allowance
Energy	130% 3760kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	751% 976g	166% 216g	130g per day for Men 19-50 years
Sugars	1306% 947g	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	241% 175g	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	% 27.5g	NA	g per day for Men 19-50 years
Sucrose	% 744g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	39.5% 15g	38g per day for Men 19-50 years
Protein	0% 0g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	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	12.5% 0.15mg	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	8.13% 1.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	15% 60μg	22.5% 90μg	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	443% 399mg	142% 128mg	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	9.33% 1.4mg	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

	Powder Lemonade	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	20% 200mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	23.8% 1.9mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	588% 2470mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	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	5.7% 40mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Lemonade VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Powder Lemonade 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 Powder Lemonade vs Baked Potato Flesh:

• 1 kilogram of Powder Lemonade has 3.1 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 7 times more Vitamin B1, 10.7 times more Vitamin B3, 9.3 times more Vitamin B5, 11.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Powder Lemonade.
• 1 kilogram of Powder Lemonade have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Powder Lemonade as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Powder Lemonade vs Baked Potato Flesh:

• 1 kilogram of Powder Lemonade has 4 times more Calcium, 9.9 times more Magnesium and 10.2 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.8 times more Copper, 1.8 times more Iron, 10.1 times more Manganese, 12.5 times more Phosphorus, 2.7 times more Potassium, 2.9 times more Zinc and 52.7 times more Water than Powder Lemonade.
• 1 kilogram of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus and Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Powder Lemonade 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 Powder Lemonade has 4 times more Energy, 5.2 times more Omega 3, 12.7 times more Omega 6, 4.5 times more Carbohydrate and 55.7 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.8 times more Fiber and more Protein than Powder Lemonade.
• 1 kilogram of Powder Lemonade provide inadequate amounts of Fiber and Protein
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6