Comparing Nutrients in 300 calories Baked White Potatoes VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk

Weight per 300 calories

• Baked White Potatoes: 326g
• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 1429g

Baked White Potatoes have 4.4 times more energy per 100g than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk. It has average energy density when compared to other foods. Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	Baked White Potatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	13.7% 18g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	15% 5.7g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	98% 886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	16.5% 0.21mg	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	31% 124μg	3.57% 14.3μg	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	45.7% 41mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 600IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	399% 60mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	269% 2686mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	46% 0.41mg	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	26% 2.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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% 245mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	71.4% 1071mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	6.65% 246g	37% 1368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Baked Whole White Potatoes have 4.7 times more Vitamin B3, 3.2 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 271.6 times more Vitamin A, 5.5 times more Vitamin B1, 4.8 times more Vitamin B2, more Vitamin D and 458.9 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Baked Whole White Potatoes have 1.3 times more Potassium than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 82.4 times more Calcium, 3.1 times more Iron, 1.6 times more Magnesium, 1.8 times more Selenium, 46.9 times more Sodium and 5.6 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Omega 3, 3.8 times more Carbohydrate and more Sugars than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 42.6 times more Fat, 21.7 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have similar amounts of Energy and Fiber per 300 kcal.
• Both Baked Whole White Potatoes as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.