Comparing Nutrients in 5 ounces Baked Red Potatoes VS Peanut Flavor Canned Meal Supplement Drink

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Baked Red Potatoes	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	4.25% 123kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.44% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	16% 21g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	NA	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	0% 0g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 8.6g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	NA	38g per day for Men 19-50 years
Protein	5.82% 3.26g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	59% 0.77mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.3% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	1.1% 0.99mg	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	0.76% 0.11mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	4.72% 0.043mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	4.38% 0.1mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	5.1% 76.5mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Peanut Flavor Canned Meal Supplement Drink per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Peanut Flavor Canned Meal Supplement Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Peanut Flavor Canned Meal Supplement Drink:

• 5 ounces of Baked Red Potatoes have 18 times more Vitamin C than Peanut Flavor Canned Meal Supplement Drink.
• While 5 oz of Peanut Flavor Canned Meal Supplement Drink contain 6 times more Vitamin B1, 26 times more Vitamin B2, 4.1 times more Vitamin B3, 5 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin B12 than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 5 ounces of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Peanut Flavor Canned Meal Supplement Drink:

• 5 ounces of Baked Red Potatoes have 5.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese and 3.4 times more Potassium than Peanut Flavor Canned Meal Supplement Drink.
• While 5 oz of Peanut Flavor Canned Meal Supplement Drink contain 12.2 times more Calcium, 3.1 times more Iron, 1.5 times more Phosphorus and 4.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Peanut Flavor Canned Meal Supplement Drink contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.3 times more Carbohydrate than Peanut Flavor Canned Meal Supplement Drink.
• While 5 oz of Peanut Flavor Canned Meal Supplement Drink contain 20.5 times more Fat and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Peanut Flavor Canned Meal Supplement Drink offer comparable quantities of Energy per five ounces.
• Both Baked Whole Red Potatoes as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3 and Omega 6 in five ounces.