Comparing Nutrients in 1 pound Powder No Sugar Added Cocoa Mix VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Baked Red Potatoes	Recommended Dietary Allowance
Energy	59% 1710kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	25% 8.06g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	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	251% 326g	68.4% 89g	130g per day for Men 19-50 years
Sugars	236% 171g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	89.5% 34g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	125% 70.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	347% 17.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	74% 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	16% 63.5μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.35μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	261% 2613mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	87.7% 0.79mg	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	281% 22.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	225% 943mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	34% 0.78mg	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	579% 4051mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	360% 12256mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	139% 76.7μg	NA	55μg per day for Men 19-50 years
Sodium	265% 3973mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder No Sugar Added Cocoa Mix vs Baked Red Potatoes:

• Powder No Sugar Added Cocoa Mix has 3.7 times more Vitamin B1, 28 times more Vitamin B2, 11.2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin C and 4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Powder No Sugar Added Cocoa Mix vs Baked Red Potatoes:

• Powder No Sugar Added Cocoa Mix has 64 times more Calcium, 4.2 times more Copper, 7.1 times more Iron, 7.4 times more Magnesium, 3.8 times more Manganese, 12.4 times more Phosphorus, 5 times more Potassium, 73 times more Sodium and 8.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 22.6 times more Water than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Powder No Sugar Added Cocoa Mix has 4.3 times more Energy, 20 times more Fat, 44.4 times more Saturated Fat, 3.7 times more Carbohydrate, 26.3 times more Sugars, 4.2 times more Fiber and 6.7 times more Protein than Baked Whole Red Potatoes.
• Both Powder No Sugar Added Cocoa Mix as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.