Comparing Nutrients in 300 calories Baked Red Potatoes VS Chocolate Malt Powder OVALTINE

Weight per 300 calories

• Baked Red Potatoes: 345g
• Chocolate Malt Powder OVALTINE: 80.6g

Chocolate Malt Powder OVALTINE has 4.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Chocolate Malt Powder OVALTINE?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Chocolate Malt Powder OVALTINE	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Chocolate Malt Powder OVALTINE	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0% 0g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	81% 58.7g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Chocolate Malt Powder OVALTINE	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	92% 1.1mg	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	113% 1.47mg	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	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	49% 294IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	66% 9.9mg	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	Chocolate Malt Powder OVALTINE	Recommended Dietary Allowance
Calcium	3.1% 31mg	73.3% 733mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	163% 1.47mg	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	165% 13mg	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	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	0% 0mg	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	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	100% 11mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.028% 1.03g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Chocolate Malt Powder OVALTINE Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Chocolate Malt Powder OVALTINE?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Chocolate Malt Powder OVALTINE:

• 300 calories of Baked Red Potatoes have more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than Chocolate Malt Powder OVALTINE.
• While 300 kcal of Chocolate Malt Powder OVALTINE contain 319.2 times more Vitamin A, 4.4 times more Vitamin B1, 2.7 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin D and 35.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Chocolate Malt Powder OVALTINE provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E
• 300 calories of Chocolate Malt Powder OVALTINE have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Chocolate Malt Powder OVALTINE have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Chocolate Malt Powder OVALTINE:

• 300 calories of Baked Red Potatoes have more Phosphorus, more Potassium and 256.1 times more Water than Chocolate Malt Powder OVALTINE.
• While 300 kcal of Chocolate Malt Powder OVALTINE contain 23.6 times more Calcium, 2.4 times more Copper, 5.5 times more Iron, 1.8 times more Magnesium, 10.3 times more Sodium and 8 times more Zinc than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium
• 300 calories of Chocolate Malt Powder OVALTINE lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have more Fiber and more Protein than Chocolate Malt Powder OVALTINE.
• While 300 kcal of Chocolate Malt Powder OVALTINE contain 11.9 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Chocolate Malt Powder OVALTINE offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chocolate Malt Powder OVALTINE provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Chocolate Malt Powder OVALTINE provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.