Comparing Nutrients in 300 calories Baked Red Potatoes VS Prepared With Water Powder With Aspartame Cocoa Mix

Weight per 300 calories

• Baked Red Potatoes: 345g
• Prepared With Water Powder With Aspartame Cocoa Mix: 1035g

Baked Red Potatoes have 3 times more energy per 100g than Prepared With Water Powder With Aspartame Cocoa Mix. It has average energy density when compared to other foods. Prepared With Water Powder With Aspartame Cocoa Mix having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Prepared With Water Powder With Aspartame Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Baked Red Potatoes	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.5% 1.44g	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	0.37% 0.062g	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	44.6% 58g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	42% 30.3g	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	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	16.3% 6.2g	38g per day for Men 19-50 years
Protein	14% 7.93g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Prepared With Water Powder With Aspartame Cocoa Mix	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	20% 0.26mg	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	2.6% 10.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38.8% 0.93μg	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	NA	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	0.86% 1.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	3.1% 31mg	49.7% 497mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 680μg	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	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	23.4% 0.54mg	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	103% 724mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	64% 2183mg	3400mg per day for Men 19-50 years
Selenium	NA	24.5% 13.4μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	7.15% 264g	26% 956g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Baked Whole Red Potatoes have 6.3 times more Vitamin B3, 2.8 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 6.5 times more Vitamin B2, 2.6 times more Vitamin B5 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Vitamin B1 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Prepared With Water Powder With Aspartame Cocoa Mix contains 16 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 2.9 times more Phosphorus, 18 times more Sodium, 2 times more Zinc and 3.6 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Copper, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have more Omega 3 than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 10.4 times more Saturated Fat, 6.1 times more Sugars and 1.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Baked Whole Red Potatoes as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.