Comparing Nutrients in 5 ounces Baked Red Potatoes VS Powder Chocolate Malted Drink Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Powder Chocolate Malted Drink Mix	5%	10%	85%

Macro Nutrients

	Baked Red Potatoes	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Energy	4.25% 123kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	10.5% 3.38g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.86% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	95% 123g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	130% 95g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	20.4% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	17% 0.22mg	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	9.57% 38.3μg	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	2.36% 2.13mg	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	0.76% 0.11mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Powder Chocolate Malted Drink Mix	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	31.5% 0.28mg	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	12.4% 0.99mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	NA	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	14.6% 102mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	25.8% 876mg	3400mg per day for Men 19-50 years
Selenium	NA	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.05% 1.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Powder Chocolate Malted Drink Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Powder Chocolate Malted Drink Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Powder Chocolate Malted Drink Mix:

• 5 ounces of Baked Red Potatoes have 1.4 times more Vitamin B6 and 8.4 times more Vitamin C than Powder Chocolate Malted Drink Mix.
• While 5 oz of Powder Chocolate Malted Drink Mix contain 33 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Powder Chocolate Malted Drink Mix provide similar amounts of Vitamin B5 and Vitamin K per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Powder Chocolate Malted Drink Mix have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Powder Chocolate Malted Drink Mix have insufficient amounts of Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Powder Chocolate Malted Drink Mix:

• 5 ounces of Baked Red Potatoes have 59 times more Water than Powder Chocolate Malted Drink Mix.
• While 5 oz of Powder Chocolate Malted Drink Mix contain 6.7 times more Calcium, 3.3 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus, 15.8 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Powder Chocolate Malted Drink Mix contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Powder Chocolate Malted Drink Mix contain 4.7 times more Energy, 31.7 times more Fat, 59.5 times more Saturated Fat, 5.7 times more Omega 3, 11.9 times more Omega 6, 4.4 times more Carbohydrate, 46.6 times more Sugars, 2.7 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6