Comparing Nutrients in 300 calories Powder High Protein Nutritional Shake Mix VS Baked Red Potatoes

Weight per 300 calories

• Powder High Protein Nutritional Shake Mix: 76.5g
• Baked Red Potatoes: 345g

Powder High Protein Nutritional Shake Mix has 4.5 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 High Protein Nutritional Shake Mix or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	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	12% 15.6g	52% 67.6g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	0% 0g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	73.2% 41g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	159% 1435μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.57mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	109% 437μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	205% 4.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.8% 57.4mg	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	63.8% 383IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	86% 13mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.7% 96μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	54.6% 546mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	215% 17.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	4159% 96mg	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	156% 1094mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	22.5% 765mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	NA	55μg per day for Men 19-50 years
Sodium	62% 929mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powder High Protein Nutritional Shake Mix vs Baked Red Potatoes:

• Powder High Protein Nutritional Shake Mix has 416.1 times more Vitamin A, 6.6 times more Vitamin B1, 9.4 times more Vitamin B2, 3.5 times more Vitamin B3, 8.1 times more Vitamin B5, 2.6 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin C, more Vitamin D, 46.8 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole Red Potatoes.

Comparing minerals per 300 calories for Powder High Protein Nutritional Shake Mix vs Baked Red Potatoes:

• Powder High Protein Nutritional Shake Mix has 17.6 times more Calcium, 3.2 times more Copper, 7.1 times more Iron, 4 times more Magnesium, 160.4 times more Manganese, 4.4 times more Phosphorus, 22.5 times more Sodium and 10.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Potassium and 41.6 times more Water than Powder High Protein Nutritional Shake Mix.

Comparison of macro-nutrients per 300 calories:

• Powder High Protein Nutritional Shake Mix has 15.8 times more Fat, 11.7 times more Omega 3, 29.3 times more Omega 6 and 5.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.3 times more Carbohydrate, 1.8 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• Both Powder High Protein Nutritional Shake Mix and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Powder High Protein Nutritional Shake Mix as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.