Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Prepared With Water Powder With Aspartame Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.05% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	6.1% 7.95g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	5.73% 4.15g	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	0.57% 0.41g	NA	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	0.75% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	2.73% 0.035mg	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	3.54% 14μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.5% 18.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	2.33% 93μg	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	5.5% 0.44mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	3.2% 0.074mg	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	8.9% 62.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Prepared With Water Powder With Aspartame Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Prepared With Water Powder With Aspartame Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Prepared With Water Powder With Aspartame Cocoa Mix:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 5 times more Vitamin B1, 16.9 times more Vitamin B3, 1.7 times more Vitamin B5, 12 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 5 oz of Prepared With Water Powder With Aspartame Cocoa Mix contain 5.5 times more Vitamin B2 and more Vitamin B12 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin B12
• 5 ounces of Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Prepared With Water Powder With Aspartame Cocoa Mix:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2.8 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese and 1.8 times more Potassium than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 5 oz of Prepared With Water Powder With Aspartame Cocoa Mix contain 9.6 times more Calcium, 1.3 times more Iron, 1.6 times more Phosphorus, 4.3 times more Selenium and 18 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Prepared With Water Powder With Aspartame Cocoa Mix contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Prepared With Water Powder With Aspartame Cocoa Mix lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 3 times more Energy, 3.6 times more Carbohydrate, 3 times more Fiber and 1.5 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 5 oz of Prepared With Water Powder With Aspartame Cocoa Mix contain 3.2 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Energy and Fiber
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.