Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened, processed with alkali VS Baked Red Potatoes

Weight per 300 calories

• Cocoa, dry powder, unsweetened, processed with alkali: 136g
• Baked Red Potatoes: 345g

Cocoa, dry powder, unsweetened, processed with alkali has 2.5 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened, processed with alkali or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	61% 79.5g	52% 67.6g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	107% 40.6g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	44% 24.7g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.93% 0.35mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	11% 43.6μg	23.3% 93μg	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	0% 0mg	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	0.91% 0.14mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.73% 3.27μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15% 151mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	547% 4.9mg	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	265% 21mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	155% 649mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	142% 993mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	101% 3421mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	NA	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened, processed with alkali vs Baked Red Potatoes:

• Cocoa, dry powder, unsweetened, processed with alkali has 3.6 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 4.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened, processed with alkali vs Baked Red Potatoes:

• Cocoa, dry powder, unsweetened, processed with alkali has 4.9 times more Calcium, 8.2 times more Copper, 8.8 times more Iron, 6.7 times more Magnesium, 8.5 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium and 6.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 71.8 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 300 calories:

• Cocoa, dry powder, unsweetened, processed with alkali has 34.5 times more Fat, 76.7 times more Saturated Fat, 3.4 times more Omega 6, 6.5 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3 and 2.1 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.