Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened, processed with alkali VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	76% 2200kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	135% 131g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	243% 77.6g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	201% 262g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	9.5% 6.9g	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	784% 298g	68.4% 26g	38g per day for Men 19-50 years
Protein	323% 181g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	NA	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	80% 320μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	111% 1110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	4008% 36mg	NA	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	1940% 155mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	NA	420mg per day for Men 19-50 years
Manganese	1625% 37.4mg	NA	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	1040% 7280mg	NA	700mg per day for Men 19-50 years
Potassium	738% 25090mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	579% 63.7mg	NA	11mg per day for Men 19-50 years
Water	0.73% 27g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.

Comparing minerals per 1 kilogram for Cocoa, dry powder, unsweetened, processed with alkali vs Frozen Roasted Potatoes with Salt:

• Cocoa, dry powder, unsweetened, processed with alkali has 7.4 times more Calcium, 31 times more Iron and 5.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 15.7 times more Sodium and 25.2 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, unsweetened, processed with alkali has 1.7 times more Energy, 7.2 times more Fat, 46.5 times more Saturated Fat, 2.2 times more Carbohydrate, 2.6 times more Sugars, 11.5 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.