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Comparing Nutrients in 500 calories Powder Cocoa MixVS Baked White Potatoes

Weight per 500 calories

Powder Cocoa Mix
126g
Baked White Potatoes
544g

Powder Cocoa Mix has 4.3 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Powder Cocoa Mix or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Powder Cocoa Mix
7%
9%
84%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.2%5.03g
Fat
0.84%0.82g
5.03 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.33%3g
Saturated Fat
0.68%0.22g
3 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.24%0.004g
Omega 3
5.1%0.082g
0.004 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.79%0.13g
Omega 6
1.57%0.27g
0.13 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81%105g
Carbohydrate
88%115g
105 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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114%82.3g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
82.3 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.7%1.96g
≤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]
NA gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.2%4.65g
Fiber
30%11.4g
4.65 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.38g
Protein
20.4%11.4g
8.38 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Beverages rich in Protein Buy premium vegan protein powder

Vitamins

0.14%1.26μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
1.26 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg
Vitamin B1
21.7%0.26mg
Thiamine
0.12 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54.6%0.71mg
Vitamin B2
18%0.23mg
Riboflavin
0.71 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.6%0.74mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
0.74 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Beverages rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22.4%1.12mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
1.12 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
88.2%1.15mg
Pyridoxine
0.14 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.9%7.54μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
7.54 μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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18.3%0.44μg
Vitamin B12
0%0μg
Cobalamin
0.44 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.28%0.25mg
Vitamin C
76%68.5mg
Ascorbic acid
0.25 mgvs68.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.6%0.24mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
0.24 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.94%1.13μg
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
1.13 μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16.7%167mg
Calcium
5.43%54.3mg
167 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40%0.36mg
Copper
76.7%0.69mg
0.36 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.7%1.5mg
Iron
43.5%3.48mg
1.5 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%104mg
Magnesium
35%147mg
104 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.7%0.34mg
Manganese
44.7%1.03mg
0.34 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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56.5%396mg
Phosphorus
58.2%408mg
396 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.3%894mg
Potassium
87%2957mg
894 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.4%6.3μg
Selenium
4.94%2.7μg
6.3 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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42.2%633mg
Sodium
2.54%38mg
633 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.7%1.83mg
Zinc
17.3%1.9mg
1.83 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.051%1.9g
Water
11%410g
1.9 gvs410 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Powder Cocoa Mix vs Baked White Potatoes:
Comparing minerals per 500 calories for Powder Cocoa Mix vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: