Comparing Nutrients in 300 calories Powder Cocoa Mix VS Baked Red Potatoes

Weight per 300 calories

• Powder Cocoa Mix: 75.4g
• Baked Red Potatoes: 345g

Powder Cocoa Mix has 4.6 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Powder Cocoa Mix or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Powder Cocoa Mix	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	52% 67.6g	130g per day for Men 19-50 years
Sugars	68% 49.4g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.084% 0.75μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	56.2% 0.73mg	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	1.13% 4.52μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	48.3% 43.4mg	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	0.95% 0.14mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	66.7% 0.6mg	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	11.2% 0.9mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	26% 0.6mg	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	34% 237mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	15.8% 537mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powder Cocoa Mix vs Baked Red Potatoes:

• Powder Cocoa Mix has 2.5 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.4 times more Vitamin B1, 12.5 times more Vitamin B3, 1.7 times more Vitamin B5, 8.5 times more Vitamin B6, 20.6 times more Vitamin B9, 288.2 times more Vitamin C and 14.2 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Powder Cocoa Mix vs Baked Red Potatoes:

• Powder Cocoa Mix has 3.2 times more Calcium and 9.2 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 3.5 times more Potassium, 1.3 times more Zinc and 233.8 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Baked Whole Red Potatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Powder Cocoa Mix has 5.8 times more Fat, 13 times more Saturated Fat and 10 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 22.9 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Powder Cocoa Mix as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.