Comparing Nutrients in 5 ounces Carob-flavor Beverage Mix, Powder VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Energy	18% 527kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	30% 11.3g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.17% 0.009mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	23% 0.3mg	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	0% 0μg	13.5% 54μg	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	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	20% 0.18mg	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	81.5% 6.52mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.089mg	11.6% 0.27mg	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	1.4% 9.92mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	4.34% 147mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	9.73% 146mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carob-flavor Beverage Mix, Powder vs Baked White Potatoes:

• Baked Whole White Potatoes contain 5.3 times more Vitamin B1, 43 times more Vitamin B2, 2 times more Vitamin B3, 63.8 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Carob-flavor Beverage Mix, Powder vs Baked White Potatoes:

• Carob-flavor Beverage Mix, Powder has 3.2 times more Calcium, 7.2 times more Iron, 3 times more Selenium and 14.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Copper, 5.4 times more Magnesium, 3 times more Manganese, 10.7 times more Phosphorus, 5.2 times more Potassium, 4.4 times more Zinc and 26 times more Water than Carob-flavor Beverage Mix, Powder.

Comparison of macro-nutrients per 5 ounces:

• Carob-flavor Beverage Mix, Powder has 4 times more Energy, 4.4 times more Carbohydrate and 3.8 times more Fiber than Baked Whole White Potatoes.
• Both Carob-flavor Beverage Mix, Powder and Baked Whole White Potatoes have similar amounts of Protein per 5 oz.
• Both Carob-flavor Beverage Mix, Powder as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.