Comparing Nutrients in 300 calories Baked Red Potatoes VS Citrus Flavor Sugar-free VAULT Zero Energy Drink

Weight per 300 calories

• Baked Red Potatoes: 345g
• Citrus Flavor Sugar-free VAULT Zero Energy Drink: 30000g

Baked Red Potatoes have 87 times more energy per 100g than Citrus Flavor Sugar-free VAULT Zero Energy Drink. It has average energy density when compared to other foods. Citrus Flavor Sugar-free VAULT Zero Energy Drink having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Citrus Flavor Sugar-free VAULT Zero Energy Drink?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Citrus Flavor Sugar-free VAULT Zero Energy Drink	22%	16%	62%

Macro Nutrients

	Baked Red Potatoes	Citrus Flavor Sugar-free VAULT Zero Energy Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	24.7% 24g	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	0% 0g	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	162% 210g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.93g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Citrus Flavor Sugar-free VAULT Zero Energy 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	625% 7.5mg	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	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	0% 0mg	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	0% 0μg	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	Citrus Flavor Sugar-free VAULT Zero Energy Drink	Recommended Dietary Allowance
Calcium	3.1% 31mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	167% 1.5mg	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	30% 2.4mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	NA	109% 60μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	280% 4200mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	0% 0mg	11mg per day for Men 19-50 years
Water	7.15% 264g	797% 29505g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Citrus Flavor Sugar-free VAULT Zero Energy Drink:

• Baked Whole Red Potatoes have more Vitamin B2, 1.2 times more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 30.2 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Citrus Flavor Sugar-free VAULT Zero Energy Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Citrus Flavor Sugar-free VAULT Zero Energy Drink:

• Baked Whole Red Potatoes have more Phosphorus, 2.1 times more Potassium and more Zinc than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 19.3 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 9.3 times more Magnesium, 101.5 times more Sodium and 111.6 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have more Omega 3, more Sugars and more Fiber than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 46.4 times more Fat, 3.1 times more Carbohydrate and 9.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Citrus Flavor Sugar-free VAULT Zero Energy Drink have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Citrus Flavor Sugar-free VAULT Zero Energy Drink have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.