Comparing Nutrients in 300 calories Baked Red Potatoes VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Weight per 300 calories

• Baked Red Potatoes: 345g
• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 938g

Baked Red Potatoes have 2.7 times more energy per 100g than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink. It has average energy density when compared to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	Baked Red Potatoes	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.23% 0.075g	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	0.61% 0.1g	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	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	79% 57.3g	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	41.6% 30g	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	% 20.6g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 1.88g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.93g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	110% 1.43mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	355% 8.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	0% 0mg	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	1.84% 0.28mg	0% 0mg	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	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.94% 9.38mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14.5% 581μg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	0% 0mg	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	1.34% 9.38mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	0.85% 0.094mg	11mg per day for Men 19-50 years
Water	7.15% 264g	23.3% 862g	3700g per day for Men 19-50 years

Baked Red Potatoes VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 300 calories of Baked Red Potatoes have 2.4 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 300 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 2.7 times more Vitamin B3, 2 times more Vitamin B6 and more Vitamin B12 than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 300 calories of Baked Red Potatoes have more Copper, 2.9 times more Iron, more Magnesium, more Manganese, 26.5 times more Phosphorus, 11.1 times more Potassium and 14.7 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 300 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 9.5 times more Sodium and 3.3 times more Water than Baked Whole Red Potatoes.
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 300 kcal of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 11.6 times more Sugars and 19.9 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.