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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Baked Red Potatoes	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	13.6% 395kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	43.3% 7.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	238% 310g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	171% 124g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	109% 41.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	634% 8.25mg	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	30.6% 122μg	7.94% 31.8μg	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	63.5% 57mg	275% 247mg	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	2.4% 0.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	4.1% 41mg	412% 4123mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	916% 8.25mg	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	39.7% 3.18mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	443% 1860mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	46.7% 327mg	324% 2268mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	227% 7734mg	3400mg per day for Men 19-50 years
Selenium	NA	180% 99μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	151% 2268mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	562% 62mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.91% 33.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS No Sugar Added Chocolate Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of No Sugar Added Chocolate Powder to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Baked Red Potatoes has 3.9 times more Vitamin B9 and more Vitamin K than No Sugar Added Chocolate Powder.
• While 1 lb of No Sugar Added Chocolate Powder contains 20.8 times more Vitamin B1, 7 times more Vitamin B2, 16.1 times more Vitamin B3, 8.6 times more Vitamin B6 and 4.3 times more Vitamin C than Baked Whole Red Potatoes.
• 1 pound of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Baked Red Potatoes has 10.4 times more Water than No Sugar Added Chocolate Powder.
• While 1 lb of No Sugar Added Chocolate Powder contains 101 times more Calcium, 10.4 times more Copper, 4.7 times more Iron, 14.6 times more Magnesium, 6.9 times more Phosphorus, 3.1 times more Potassium, 41.7 times more Sodium and 34.1 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of No Sugar Added Chocolate Powder contains 4 times more Energy, 30 times more Fat, 13.5 times more Omega 3, 33.1 times more Omega 6, 3.5 times more Carbohydrate, 19.1 times more Sugars, 5.1 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6