Comparing Nutrients in 1 pound Baked White Potatoes VS Ready-to-drink Chocolate Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Baked White Potatoes	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.85% 5.67g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	54.7% 39.7g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	17% 9.53g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	2.1% 0.027mg	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	43% 172μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	85% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.85% 314μg	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	36.3% 2.9mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	16.4% 0.38mg	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	48.6% 340mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 401g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Ready-to-drink Chocolate Almond Milk:

• Baked Whole White Potatoes have 2.2 times more Vitamin B1, 14.8 times more Vitamin B3, 10.9 times more Vitamin B5, 35.2 times more Vitamin B6, 38 times more Vitamin B9, 2.9 times more Vitamin C and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 63 times more Vitamin A, 4.1 times more Vitamin B2, more Vitamin B12, more Vitamin D and 70.3 times more Vitamin E than Baked Whole White Potatoes.

Comparing minerals per 1 pound for Baked White Potatoes vs Ready-to-drink Chocolate Almond Milk:

• Baked Whole White Potatoes have 1.9 times more Copper, 1.2 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 3.9 times more Phosphorus and 7.3 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 18.8 times more Calcium, 10.1 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Ready-to-drink Chocolate Almond Milk have similar amounts of Water per 1 lb.
• Both Baked Whole White Potatoes as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.8 times more Energy, 2.2 times more Carbohydrate, 5.3 times more Fiber and 3.3 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While Ready-to-drink Chocolate Almond Milk contains 8.3 times more Fat, 4.2 times more Omega 6 and 5.7 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Ready-to-drink Chocolate Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.