Comparing Nutrients in 5 ounces Baked Red Potatoes VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Baked Red Potatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	4.25% 123kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	70.3% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	22.2% 29g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	6.98% 5.06g	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	0% 0g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	273% 3.54mg	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	202% 809μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	380% 9.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	118% 709IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	394% 3.54mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	169% 709mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	7704% 177mg	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	289% 2026mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	NA	226% 124μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Powder High Protein Nutritional Shake Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Powder High Protein Nutritional Shake 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 High Protein Nutritional Shake Mix:

• 5 oz of Powder High Protein Nutritional Shake Mix contain 1875 times more Vitamin A, 29.8 times more Vitamin B1, 42.5 times more Vitamin B2, 15.7 times more Vitamin B3, 36.7 times more Vitamin B5, 11.8 times more Vitamin B6, 21.1 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin C, more Vitamin D, 211 times more Vitamin E and 44.6 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 5 ounces for Baked Red Potatoes vs Powder High Protein Nutritional Shake Mix:

• 5 ounces of Baked Red Potatoes have 9.2 times more Water than Powder High Protein Nutritional Shake Mix.
• While 5 oz of Powder High Protein Nutritional Shake Mix contain 79.3 times more Calcium, 14.4 times more Copper, 32.1 times more Iron, 17.9 times more Magnesium, 722.5 times more Manganese, 19.8 times more Phosphorus, 1.8 times more Potassium, 101.2 times more Sodium and 46.9 times more Zinc than Baked Whole Red Potatoes.
• 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 more Fiber than Powder High Protein Nutritional Shake Mix.
• While 5 oz of Powder High Protein Nutritional Shake Mix contain 4.5 times more Energy, 71.4 times more Fat, 52.9 times more Omega 3, 132.2 times more Omega 6, 2.5 times more Sugars and 23.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Powder High Protein Nutritional Shake Mix offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber