Comparing Nutrients in 300 calories Baked White Potatoes VS Lemonade-flavor Drink, Powder, Prepared With Water

Weight per 300 calories

• Baked White Potatoes: 326g
• Lemonade-flavor Drink, Powder, Prepared With Water: 1111g

Baked White Potatoes have 3.4 times more energy per 100g than Lemonade-flavor Drink, Powder, Prepared With Water. It has average energy density when compared to other foods. Lemonade-flavor Drink, Powder, Prepared With Water having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Lemonade-flavor Drink, Powder, Prepared With Water?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Lemonade-flavor Drink, Powder, Prepared With Water	0%	2%	98%

Macro Nutrients

	Baked White Potatoes	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.8% 0.78g	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	0% 0g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	105% 76.3g	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	1.6% 1.17g	23.8% 17.2g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 55g	g per day for Men 19-50 years
Fiber	18% 6.85g	0% 0g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	36% 32.2mg	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	0.87% 0.13mg	0% 0mg	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	Lemonade-flavor Drink, Powder, Prepared With Water	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.44% 44.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	13.6% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18.4% 736μg	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	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	0.48% 0.011mg	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	11% 77.8mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	6.65% 246g	28% 1032g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Lemonade-flavor Drink, Powder, Prepared With Water:

• Baked Whole White Potatoes have more Vitamin B1, 12.6 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C and more Vitamin K than Lemonade-flavor Drink, Powder, Prepared With Water.
• Both Baked Whole White Potatoes as well as Lemonade-flavor Drink, Powder, Prepared With Water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Lemonade-flavor Drink, Powder, Prepared With Water:

• Baked Whole White Potatoes have 3.4 times more Copper, 18.8 times more Iron, 55.5 times more Manganese, 3.1 times more Phosphorus, 53.2 times more Potassium and 10.3 times more Zinc than Lemonade-flavor Drink, Powder, Prepared With Water.
• While Lemonade-flavor Drink, Powder, Prepared With Water contains 1.4 times more Calcium, 1.6 times more Magnesium, 6.3 times more Sodium and 4.2 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Lemonade-flavor Drink, Powder, Prepared With Water have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Omega 3, more Fiber and more Protein than Lemonade-flavor Drink, Powder, Prepared With Water.
• While Lemonade-flavor Drink, Powder, Prepared With Water contains 15.3 times more Sugars and 14.7 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Lemonade-flavor Drink, Powder, Prepared With Water have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Lemonade-flavor Drink, Powder, Prepared With Water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.