Comparing Nutrients in 1 kilogram Baked White Potatoes VS Carbonated Ginger Ale

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Carbonated Ginger Ale	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	Carbonated Ginger Ale	Recommended Dietary Allowance
Energy	31.7% 920kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	67.4% 87.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	123% 89g	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	4.97% 3.6g	51% 37g	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	% 6.3g	% 31g	g per day for Men 19-50 years
Sucrose	% 4g	% 19g	g per day for Men 19-50 years
Fiber	55.3% 21g	0% 0g	38g per day for Men 19-50 years
Protein	37.5% 21g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Carbonated Ginger Ale	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	0% 0mg	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	95% 380μg	0% 0μg	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	140% 126mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Carbonated Ginger Ale	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	20% 0.18mg	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	80% 6.4mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	5.65% 0.13mg	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	107% 750mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Carbonated Ginger Ale per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Carbonated Ginger Ale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Carbonated Ginger Ale:

• 1 kilogram of Baked White Potatoes has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Carbonated Ginger Ale.
• 1 kilogram of Carbonated Ginger Ale have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Carbonated Ginger Ale have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Carbonated Ginger Ale:

• 1 kilogram of Baked White Potatoes has 7.1 times more Copper, 3.6 times more Iron, 27 times more Magnesium, 14.5 times more Manganese, more Phosphorus, 544 times more Potassium and 7 times more Zinc than Carbonated Ginger Ale.
• Both Baked White Potatoes and Carbonated Ginger Ale contain similar levels of Water per one kilogram.
• 1 kilogram of Carbonated Ginger Ale lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole White Potatoes as well as Carbonated Ginger Ale lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 2.7 times more Energy, 2.4 times more Carbohydrate, more Fiber and more Protein than Carbonated Ginger Ale.
• While 1 kg of Carbonated Ginger Ale contains 5.8 times more Sugars and 10.3 times more Fructose than Baked Whole White Potatoes.
• 1 kilogram of Carbonated Ginger Ale provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole White Potatoes as well as Carbonated Ginger Ale provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.