Comparing Nutrients in 300 calories Orange-flavor Drink, Breakfast Type, Low Calorie, Powder VS Baked White Potatoes

Weight per 300 calories

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder: 138g
• Baked White Potatoes: 326g

Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 2.4 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Orange-flavor Drink, Breakfast Type, Low Calorie, Powder or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	4%	0%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	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	91% 119g	53% 68.7g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	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	14% 5.25g	18% 6.85g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	923% 8303μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	723% 9.4mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	691% 111mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	851% 11mg	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	0% 0μg	31% 124μg	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	3687% 3318mg	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	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Baked White Potatoes	Recommended Dietary Allowance
Calcium	191% 1905mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	0.46% 0.004mg	46% 0.41mg	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	1.2% 0.097mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	91% 380mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	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	124% 870mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	127% 4330mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.067% 2.5g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Orange-flavor Drink, Breakfast Type, Low Calorie, Powder vs Baked White Potatoes:

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 2546.3 times more Vitamin A, 67 times more Vitamin B2, 22.2 times more Vitamin B3, 16.1 times more Vitamin B6 and 80.8 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Orange-flavor Drink, Breakfast Type, Low Calorie, Powder vs Baked White Potatoes:

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 58.4 times more Calcium, 4.3 times more Magnesium, 3.6 times more Phosphorus, 2.4 times more Potassium and 4.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 99.9 times more Copper, 21.6 times more Iron, more Zinc and 98.8 times more Water than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Orange-flavor Drink, Breakfast Type, Low Calorie, Powder has 1.7 times more Carbohydrate than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, 1.4 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Orange-flavor Drink, Breakfast Type, Low Calorie, Powder as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.