Comparing Nutrients in 1 kilogram Powder Chocolate Malted Drink Mix VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Chocolate Malted Drink Mix	5%	10%	85%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Powder Chocolate Malted Drink Mix	Baked Red Potatoes	Recommended Dietary Allowance
Energy	142% 4110kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	74.4% 24g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	669% 869g	151% 196g	130g per day for Men 19-50 years
Sugars	920% 667g	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	NA	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	126% 48g	47.4% 18g	38g per day for Men 19-50 years
Protein	91% 51g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Powder Chocolate Malted Drink Mix	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	93% 370μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	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	11.3% 1.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Chocolate Malted Drink Mix	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	60% 600mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	285% 23mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	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	250% 1750mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	182% 6180mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	NA	55μg per day for Men 19-50 years
Sodium	127% 1900mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Chocolate Malted Drink Mix vs Baked Red Potatoes:

• Powder Chocolate Malted Drink Mix has 33 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9, more Vitamin B12 and 2.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B6 and 8.4 times more Vitamin C than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Baked Whole Red Potatoes have similar amounts of Vitamin B5 and Vitamin K per 1 kg.
• Both Powder Chocolate Malted Drink Mix as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Chocolate Malted Drink Mix vs Baked Red Potatoes:

• Powder Chocolate Malted Drink Mix has 6.7 times more Calcium, 3.3 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus, 15.8 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 59 times more Water than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Baked Whole Red Potatoes have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Powder Chocolate Malted Drink Mix has 4.7 times more Energy, 31.7 times more Fat, 59.5 times more Saturated Fat, 5.7 times more Omega 3, 11.9 times more Omega 6, 4.4 times more Carbohydrate, 46.6 times more Sugars, 2.7 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
• Both Powder Chocolate Malted Drink Mix as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.