Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS 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	11% 323kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	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	3.67% 0.62g	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	63% 82g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	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	NA	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	NA	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	138% 52.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	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	9.2% 0.11mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11.3% 45.4μg	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	0.94% 0.14mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18% 181mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	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	246% 19.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	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	149% 1040mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened vs Baked Red Potatoes:

• Cocoa, dry powder, unsweetened has 4.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened vs Baked Red Potatoes:

• Cocoa, dry powder, unsweetened has 14.2 times more Calcium, 21.8 times more Copper, 19.8 times more Iron, 17.8 times more Magnesium, 22.2 times more Manganese, 10.2 times more Phosphorus, 2.8 times more Potassium, 1.8 times more Sodium and 17 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 25.6 times more Water than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 5 ounces:

• Cocoa, dry powder, unsweetened has 2.6 times more Energy, 91.3 times more Fat, 201.8 times more Saturated Fat, 9 times more Omega 6, 3 times more Carbohydrate, 1.2 times more Sugars, 20.6 times more Fiber and 8.5 times more Protein than Baked Whole Red Potatoes.
• Both Cocoa, dry powder, unsweetened as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.