Comparing Nutrients in 500 calories Cocoa, dry powder, unsweetened VS Baked Red Potatoes

Weight per 500 calories

• Cocoa, dry powder, unsweetened: 219g
• Baked Red Potatoes: 575g

Cocoa, dry powder, unsweetened has 2.6 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Cocoa, dry powder, unsweetened or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	5.68% 0.96g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	86.6% 113g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	11.3% 8.2g	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	NA	3.5% 2.53g	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	NA	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	214% 81g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	76.8% 43g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.7% 0.53mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	94% 1.2mg	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	17.5% 70μg	38.8% 155μg	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	0% 0mg	80.5% 72.4mg	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	1.46% 0.22mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.57% 5.5μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	28% 281mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	923% 8.3mg	111% 1mg	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	380% 30.4mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	261% 1094mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	366% 8.4mg	43.2% 0.99mg	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	230% 1610mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	98% 3342mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.07% 46mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cocoa, dry powder, unsweetened vs Baked Red Potatoes:

• Cocoa, dry powder, unsweetened has 1.8 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 4.7 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cocoa, dry powder, unsweetened vs Baked Red Potatoes:

• Cocoa, dry powder, unsweetened has 5.4 times more Calcium, 8.3 times more Copper, 7.6 times more Iron, 6.8 times more Magnesium, 8.5 times more Manganese, 3.9 times more Phosphorus and 6.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 67 times more Water than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Baked Whole Red Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cocoa, dry powder, unsweetened has 34.9 times more Fat, 77 times more Saturated Fat, 3.4 times more Omega 6, 7.8 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3 and 2.1 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cocoa, dry powder, unsweetened as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.