Comparing Nutrients in 1 pound Powder Lemonade VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Powder Lemonade	Baked White Potatoes	Recommended Dietary Allowance
Energy	59% 1706kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	340% 443g	73.6% 96g	130g per day for Men 19-50 years
Sugars	592% 430g	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	109% 79.4g	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	% 12.5g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 337g	% 1.8g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	0% 0g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	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	5.67% 0.068mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	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	6.8% 27.2μg	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	201% 181mg	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	4.23% 0.64mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	10.8% 0.86mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	3.16% 0.073mg	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	2.6% 18mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder Lemonade vs Baked White Potatoes:

• Powder Lemonade has 3.2 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Vitamin B1, more Vitamin B2, 11.8 times more Vitamin B3, 6.4 times more Vitamin B5, 8.1 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin K than Powder Lemonade.
• Both Powder Lemonade as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Powder Lemonade vs Baked White Potatoes:

• Powder Lemonade has 2 times more Calcium, 9.1 times more Magnesium and 7.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Copper, 3.4 times more Iron, 11.8 times more Manganese, 18.8 times more Phosphorus, 3.7 times more Potassium, 3.5 times more Zinc and 52.7 times more Water than Powder Lemonade.
• Both Powder Lemonade and Baked Whole White Potatoes have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Powder Lemonade has 4.1 times more Energy, 7 times more Fat, 3.5 times more Omega 3, 8.3 times more Omega 6, 4.6 times more Carbohydrate, 61.9 times more Sugars and 48.6 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.