Comparing Nutrients in 5 ounces Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	3%	30%	67%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	19.6% 567kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	81.8% 106g	22% 28.5g	130g per day for Men 19-50 years
Sugars	117% 85g	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	15% 5.67g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	14% 142mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.55mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	NA	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	80.3% 1205mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix 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 mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Boiled Potato Flesh, Cooked In Skin:

• 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain more Vitamin C than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• 5 ounces of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix have 20 times more Calcium, 5.8 times more Iron and 212.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain more Potassium and 20.6 times more Water than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• 5 ounces of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix lack sufficient amounts of Potassium
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix have 4.6 times more Energy, 150 times more Fat, 384.6 times more Saturated Fat, 3.7 times more Carbohydrate, 65.9 times more Sugars, 2.2 times more Fiber and 1.6 times more Protein than Boiled Potato Flesh, Cooked In Skin.