Comparing Nutrients in 5 ounces Malt Liquor Beverage VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Malt Liquor Beverage	100%	0%	0%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Malt Liquor Beverage	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	0% 0g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	0% 0g	2.8% 2.03g	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	0% 0g	0.86% 0.62g	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	% 0g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.64g	g per day for Men 19-50 years
Fiber	0% 0g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Malt Liquor Beverage	Baked Red 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	3.54% 0.043mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	1.4% 5.67μg	9.57% 38.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Malt Liquor Beverage	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	0.79% 0.007mg	27.4% 0.25mg	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	0.53% 0.043mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	0.31% 0.007mg	10.7% 0.25mg	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	2.63% 18.4mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	1.38% 46.8mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Malt Liquor Beverage VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Malt Liquor Beverage versus 5 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Malt Liquor Beverage vs Baked Red Potatoes:

• 5 oz of Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 5.7 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Malt Liquor Beverage.
• 5 ounces of Malt Liquor Beverage have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Malt Liquor Beverage as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Malt Liquor Beverage vs Baked Red Potatoes:

• 5 ounces of Malt Liquor Beverage have 1.2 times more Water than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 34.8 times more Copper, 23.3 times more Iron, 5.6 times more Magnesium, 34.6 times more Manganese, 5.5 times more Phosphorus, 16.5 times more Potassium and 5 times more Zinc than Malt Liquor Beverage.
• 5 ounces of Malt Liquor Beverage lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Malt Liquor Beverage as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Whole Red Potatoes contain 2.2 times more Energy, more Carbohydrate, more Fiber and 6.6 times more Protein than Malt Liquor Beverage.
• 5 ounces of Malt Liquor Beverage provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Malt Liquor Beverage as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.