Comparing Nutrients in 5 ounces Baked White Potatoes VS Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	22%	16%	62%

Macro Nutrients

	Baked White Potatoes	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Recommended Dietary Allowance
Energy	4.5% 130kcal	0.24% 7.1kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.12% 0.11g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	0.76% 0.99g	130g per day for Men 19-50 years
Sugars	3% 2.17g	0% 0g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	0% 0g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	0.63% 0.35g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	62.7% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	218% 2.83mg	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	13.5% 54μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	118% 2.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	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	0.38% 0.057mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	0.79% 0.007mg	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	11.3% 0.91mg	0.35% 0.028mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	0.18% 0.004mg	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	15% 106mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	0.13% 4.25mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12:

• 5 ounces of Baked White Potatoes have 1.9 times more Vitamin B1, more Vitamin B9, more Vitamin C and more Vitamin K than Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12.
• While 5 oz of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 contain 13.4 times more Vitamin B2, 5.6 times more Vitamin B3, 5 times more Vitamin B5, 9.5 times more Vitamin B6 and more Vitamin B12 than Baked Whole White Potatoes.
• 5 ounces of Baked White Potatoes have insufficient amounts of Vitamin B12
• 5 ounces of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked White Potatoes vs Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12:

• 5 ounces of Baked White Potatoes have 25.4 times more Copper, 32 times more Iron, 9 times more Magnesium, 63 times more Manganese, more Phosphorus, 181.3 times more Potassium and more Zinc than Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12.
• While 5 oz of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 contain 11.9 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
• 5 ounces of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole White Potatoes as well as Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked White Potatoes have 18.4 times more Energy, 30.1 times more Carbohydrate, more Sugars, more Fiber and 8.4 times more Protein than Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12.
• 5 ounces of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Baked Whole White Potatoes as well as Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 provide inadequate amounts of Omega 3 and Omega 6 in five ounces.