Comparing Nutrients in 500 calories Baked White Potatoes VS Prepared With Water Powder Cocoa Mix

Weight per 500 calories

• Baked White Potatoes: 544g
• Prepared With Water Powder Cocoa Mix: 909g

Baked White Potatoes have 1.7 times more energy per 100g than Prepared With Water Powder Cocoa Mix. It has average energy density when compared to other foods. Prepared With Water Powder Cocoa Mix having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	9.3% 3g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	80.7% 105g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	113% 82g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	12% 4.55g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	9.85% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	11% 0.15mg	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	51.6% 207μg	2.27% 9.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	0% 0mg	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	1.45% 0.22mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14% 558μg	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	43.5% 3.48mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	14.6% 0.34mg	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	58.2% 408mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	44.2% 664mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	11% 410g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole White Potatoes have 2.2 times more Vitamin B1, 11.3 times more Vitamin B3, 1.9 times more Vitamin B5, 7.9 times more Vitamin B6, 22.7 times more Vitamin B9, more Vitamin C and 16.1 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole White Potatoes have 1.6 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese and 3.3 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.5 times more Calcium, 2.3 times more Selenium, 17.4 times more Sodium and 1.9 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 6.1 times more Fat, 13.7 times more Saturated Fat and 9.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.