Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened, processed with alkali VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	10.8% 312kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.6g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3.44% 2.5g	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	111% 42.2g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	46% 25.7g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	32.6% 0.42mg	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	3.54% 14μg	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	20.5% 18.4mg	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	0.94% 0.14mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	15.7% 157mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	275% 22mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	8.5% 0.2mg	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	147% 1032mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened, processed with alkali VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cocoa, dry powder, unsweetened, processed with alkali versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 23 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.2 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened, processed with alkali vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 22.2 times more Calcium, 19.2 times more Copper, 50.1 times more Iron, 21.6 times more Magnesium, 27.1 times more Manganese, 16.5 times more Phosphorus, 6.6 times more Potassium, 44 times more Selenium and 21.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 28.5 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 2.5 times more Energy, 131 times more Fat, 298.5 times more Saturated Fat, 13.1 times more Omega 6, 2.9 times more Carbohydrate, 1.9 times more Sugars, 16.6 times more Fiber and 9.7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in five ounces.