Comparing Nutrients in 1 pound Carob-flavor Beverage Mix, Powder VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Energy	58% 1687kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	326% 423g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	95% 36.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.35% 0.005mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	73.6% 0.96mg	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	0% 0μg	43% 172μg	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	0% 0mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14.5% 145mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	64% 0.58mg	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	261% 21mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	37.3% 0.86mg	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	4.54% 31.8mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.36% 13g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carob-flavor Beverage Mix, Powder vs Baked White Potatoes:

• Baked Whole White Potatoes contain 5.3 times more Vitamin B1, 43 times more Vitamin B2, 2 times more Vitamin B3, 63.8 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Carob-flavor Beverage Mix, Powder vs Baked White Potatoes:

• Carob-flavor Beverage Mix, Powder has 3.2 times more Calcium, 7.2 times more Iron, 3 times more Selenium and 14.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Copper, 5.4 times more Magnesium, 3 times more Manganese, 10.7 times more Phosphorus, 5.2 times more Potassium, 4.4 times more Zinc and 26 times more Water than Carob-flavor Beverage Mix, Powder.

Comparison of macro-nutrients per 1 pound:

• Carob-flavor Beverage Mix, Powder has 4 times more Energy, 4.4 times more Carbohydrate and 3.8 times more Fiber than Baked Whole White Potatoes.
• Both Carob-flavor Beverage Mix, Powder and Baked Whole White Potatoes have similar amounts of Protein per 1 lb.
• Both Carob-flavor Beverage Mix, Powder as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.