Comparing Nutrients in 1 pound Baked Potato Flesh VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Baked Potato Flesh	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	14.5% 422kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	56.5% 41g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	16% 8.9g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	5.6% 0.073mg	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	10.2% 41μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.5% 58mg	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	1.2% 0.18mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.96% 279μg	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	20% 1.6mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	7.3% 0.17mg	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	32.4% 227mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Prepared With Water Powder Cocoa Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Prepared With Water Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Prepared With Water Powder Cocoa Mix:

• 1 pound of Baked Potato Flesh has 8.1 times more Vitamin B1, 17.2 times more Vitamin B3, 4.5 times more Vitamin B5, 18.8 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder Cocoa Mix.
• While 1 lb of Prepared With Water Powder Cocoa Mix contains 3.7 times more Vitamin B2 and more Vitamin B12 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 pound of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Prepared With Water Powder Cocoa Mix:

• 1 pound of Baked Potato Flesh has 4.5 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 4.4 times more Manganese, 3.9 times more Potassium and 1.4 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While 1 lb of Prepared With Water Powder Cocoa Mix contains 4.2 times more Calcium and 14.6 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Prepared With Water Powder Cocoa Mix contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 pound of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese and Zinc
• Both Baked Potatoes Flesh no Salt as well as Prepared With Water Powder Cocoa Mix lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.7 times more Energy, 1.9 times more Carbohydrate, 3 times more Fiber and 2.1 times more Protein than Prepared With Water Powder Cocoa Mix.
• While 1 lb of Prepared With Water Powder Cocoa Mix contains 5.3 times more Sugars than Baked Potatoes Flesh no Salt.
• 1 pound of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Prepared With Water Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.