Comparing Nutrients in 300 calories Prepared With Water Powder With Aspartame Cocoa Mix VS Baked White Potatoes

Weight per 300 calories

• Prepared With Water Powder With Aspartame Cocoa Mix: 1035g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 3.2 times more energy per unit of mass than Prepared With Water Powder With Aspartame Cocoa Mix, which is average in comparison to other foods. Prepared With Water Powder With Aspartame Cocoa Mix having very low energy density.

Which food has more nutrients per 300 calories - Prepared With Water Powder With Aspartame Cocoa Mix or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	53% 68.7g	130g per day for Men 19-50 years
Sugars	42% 30.3g	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	18% 6.85g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	53% 0.69mg	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	2.6% 10.3μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38.8% 0.93μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Baked White Potatoes	Recommended Dietary Allowance
Calcium	49.7% 497mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	17% 680μg	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	50.4% 4.03mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	26.8% 0.62mg	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	103% 724mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	64% 2183mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	26% 956g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared With Water Powder With Aspartame Cocoa Mix vs Baked White Potatoes:

• Prepared With Water Powder With Aspartame Cocoa Mix has 1.4 times more Vitamin B1, 8 times more Vitamin B2, 2.5 times more Vitamin B5 and more Vitamin B12 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.7 times more Vitamin B3, 2.7 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and 8.5 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Prepared With Water Powder With Aspartame Cocoa Mix vs Baked White Potatoes:

• Prepared With Water Powder With Aspartame Cocoa Mix has 15.2 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 3 times more Phosphorus, 1.2 times more Potassium, 8.2 times more Selenium, 32.6 times more Sodium, 2.4 times more Zinc and 3.9 times more Water than Baked Whole White Potatoes.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Baked Whole White Potatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared With Water Powder With Aspartame Cocoa Mix has 11 times more Saturated Fat, 6.1 times more Sugars and 1.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.