Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Baked Potato Flesh	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	32% 930kcal	76% 2200kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	135% 131g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	243% 77.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	24.7% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	448% 583g	130g per day for Men 19-50 years
Sugars	23.4% 17g	24.3% 17.6g	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	39.5% 15g	784% 298g	38g per day for Men 19-50 years
Protein	35% 19.6g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	91% 1.18mg	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	22.5% 90μg	80% 320μg	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	142% 128mg	0% 0mg	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	2.67% 0.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	5% 50mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	4008% 36mg	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	43.8% 3.5mg	1940% 155mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	1133% 4760mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	1625% 37.4mg	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	71.4% 500mg	1040% 7280mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	738% 25090mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	579% 63.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cocoa, dry powder, unsweetened, processed with alkali per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Baked Potato Flesh has 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 21.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B9 and 8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Baked Potato Flesh has 27.9 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 22.2 times more Calcium, 16.8 times more Copper, 44.3 times more Iron, 19 times more Magnesium, 23.2 times more Manganese, 14.6 times more Phosphorus, 6.4 times more Potassium, 44 times more Selenium and 22 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 2.4 times more Energy, 131 times more Fat, 298.5 times more Saturated Fat, 13.1 times more Omega 6, 2.7 times more Carbohydrate, 19.9 times more Fiber and 9.2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cocoa, dry powder, unsweetened, processed with alkali offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3 in one kilogram.