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Comparing Nutrients in 7 ounces Powder Cocoa MixVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Powder Cocoa Mix
7%
9%
84%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

27.2%790kcal
Energy
6.3%183kcal
790 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.2%7.94g
Fat
0.31%0.3g
7.94 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14.7%4.7g
Saturated Fat
0.25%0.079g
4.7 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g
Omega 3
1.86%0.03g
0.006 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.25%0.21g
Omega 6
0.57%0.097g
0.21 gvs0.097 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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128%166g
Carbohydrate
32%42g
166 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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179%130g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
130 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.99%0.71g
≤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]
NA gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.3%7.34g
Fiber
11%4.17g
7.34 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.6%13.2g
Protein
7.44%4.17g
13.2 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Beverages rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
2 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
7.94%0.095mg
Thiamine
0.19 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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86.2%1.12mg
Vitamin B2
6.56%0.085mg
Riboflavin
1.12 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.27%1.16mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
1.16 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35.4%1.77mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
1.77 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.4%0.23mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.23 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.98%12μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
12 μgvs75.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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29%0.69μg
Vitamin B12
0%0μg
Cobalamin
0.69 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.44%0.4mg
Vitamin C
27.8%25mg
Ascorbic acid
0.4 mgvs25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.5%0.38mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
0.38 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.5%1.8μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
1.8 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

26.4%264mg
Calcium
2%20mg
264 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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63%0.57mg
Copper
28%0.25mg
0.57 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.5%2.36mg
Iron
16%1.27mg
2.36 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.2%165mg
Magnesium
12.8%53.6mg
165 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.2%0.53mg
Manganese
16.3%0.38mg
0.53 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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89.3%625mg
Phosphorus
21.3%149mg
625 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.6%1413mg
Potassium
31.8%1080mg
1413 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg
Selenium
1.8%0.99μg
9.92 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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66.7%1000mg
Sodium
0.93%14mg
1000 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.3%2.9mg
Zinc
6.3%0.69mg
2.9 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.08%2.98g
Water
4.05%150g
2.98 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Baked White Potatoes:
Comparing minerals per 7 ounces for Powder Cocoa Mix vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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