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

Weight per 300 calories

• Baked White Potatoes: 326g
• Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water: 612g

Baked White Potatoes have 1.9 times more energy per 100g than Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water. It has average energy density when compared to other foods. Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	Orange-flavor Drink, Breakfast Type, 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% 0g	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	59.6% 77.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	100% 72.2g	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	1.6% 0.61g	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	Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	52.4% 471μg	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	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	0.12% 0.006mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	48% 0.62mg	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	201% 181mg	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	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	Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	32% 318mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	6.8% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.87% 395μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	1.46% 6.12mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	1.86% 0.043mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	2.04% 30.6mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	0.56% 0.061mg	11mg per day for Men 19-50 years
Water	6.65% 246g	14.4% 534g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have more Vitamin B1, 204 times more Vitamin B5, more Vitamin B9 and more Vitamin K than Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water contains 144.6 times more Vitamin A, 3.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.4 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water have similar amounts of Vitamin B6 per 300 kcal.
• Both Baked Whole White Potatoes as well as Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water have insufficient amounts of Vitamin B12 and Vitamin E in 300 kcal.

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

• Baked Whole White Potatoes have 6.8 times more Copper, more Iron, 14.4 times more Magnesium, 14.4 times more Manganese, 2.1 times more Phosphorus, 11.6 times more Potassium and 18.6 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water contains 9.8 times more Calcium and 2.2 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Orange-flavor Drink, Breakfast Type, 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, 11.2 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water contains 14.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Orange-flavor Drink, Breakfast Type, Powder, Prepared With Water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.