Comparing Nutrients in 300 calories Baked Red Potatoes VS Ready-to-drink Chocolate Almond Milk

Weight per 300 calories

• Baked Red Potatoes: 345g
• Ready-to-drink Chocolate Almond Milk: 600g

Baked Red Potatoes have 1.7 times more energy per 100g than Ready-to-drink Chocolate Almond Milk. It has average energy density when compared to other foods. Ready-to-drink Chocolate Almond Milk having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Ready-to-drink Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Ready-to-drink Chocolate Almond Milk	5%	22%	73%

Macro Nutrients

	Baked Red Potatoes	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	72.4% 52.5g	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	2.1% 1.5g	NA	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	14% 7.93g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	3.86% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	2.77% 0.036mg	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	23.3% 93μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	313% 7.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	29.3% 26.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42% 252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Ready-to-drink Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	3.1% 31mg	113% 1128mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	44.7% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.4% 415μg	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	30% 2.4mg	39.8% 3.18mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	21.7% 0.5mg	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	35.5% 248mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	34.4% 3.78mg	11mg per day for Men 19-50 years
Water	7.15% 264g	14.3% 531g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Ready-to-drink Chocolate Almond Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Ready-to-drink Chocolate Almond Milk?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Ready-to-drink Chocolate Almond Milk:

• 300 calories of Baked Red Potatoes have 1.9 times more Vitamin B1, 8.9 times more Vitamin B3, 5.6 times more Vitamin B5, 20.3 times more Vitamin B6, 15.5 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 109.6 times more Vitamin A, 6.2 times more Vitamin B2, more Vitamin B12, more Vitamin D and 61.1 times more Vitamin E than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 300 calories of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K

Comparing minerals per 300 calories for Baked Red Potatoes vs Ready-to-drink Chocolate Almond Milk:

• 300 calories of Baked Red Potatoes have 1.5 times more Copper, 1.3 times more Magnesium, 2.2 times more Phosphorus and 4.2 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 36.3 times more Calcium, 1.3 times more Iron, 10.3 times more Sodium, 2.7 times more Zinc and 2 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Ready-to-drink Chocolate Almond Milk contain similar levels of Manganese per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.2 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Ready-to-drink Chocolate Almond Milk.
• While 300 kcal of Ready-to-drink Chocolate Almond Milk contain 14.5 times more Fat, 7.4 times more Omega 6 and 10.6 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Ready-to-drink Chocolate Almond Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Ready-to-drink Chocolate Almond Milk provide inadequate amounts of Omega 3 in 300 calories.