Comparing Nutrients in 1 kilogram Baked White Potatoes VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	31.7% 920kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	10.3% 3.28g	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	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	88.8% 115g	130g per day for Men 19-50 years
Sugars	21% 15.3g	125% 90g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	13% 5g	38g per day for Men 19-50 years
Protein	37.5% 21g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	12.3% 0.16mg	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	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.4% 614μg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	16% 0.37mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole White Potatoes have 3.7 times more Vitamin B1, 18.9 times more Vitamin B3, 3.1 times more Vitamin B5, 13.2 times more Vitamin B6, 38 times more Vitamin B9, more Vitamin C and 27 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.8 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole White Potatoes have 2.6 times more Copper, 3.8 times more Iron, 2.3 times more Magnesium, 5.1 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Potassium and 1.7 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.1 times more Calcium, 1.4 times more Selenium and 10.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.7 times more Energy, 1.8 times more Carbohydrate, 4.2 times more Fiber and 2.3 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 8.2 times more Saturated Fat and 5.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.