Comparing Nutrients in 7 ounces As Served In Restaurant Horchata VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.7% 107kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	33% 42.8g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	4.65% 3.37g	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	4.24% 3.08g	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	0% 0g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.093mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	46% 0.6mg	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	NA	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	28.2% 25.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	0.44% 0.004mg	47.4% 0.43mg	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	0.25% 0.02mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	14% 0.32mg	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	4.25% 29.8mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	2% 67.5mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: As Served In Restaurant Horchata VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of As Served In Restaurant Horchata versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of As Served In Restaurant Horchata vs Baked Potato Flesh:

• 7 oz of Baked Potatoes Flesh no Salt contain more Vitamin B1, 29.7 times more Vitamin B3, more Vitamin B5 and 17.7 times more Vitamin B6 than As Served In Restaurant Horchata.
• 7 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both As Served In Restaurant Horchata as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for As Served In Restaurant Horchata vs Baked Potato Flesh:

• 7 oz of Baked Potatoes Flesh no Salt contain 107.5 times more Copper, 35 times more Iron, 8.3 times more Magnesium, 16.1 times more Manganese, 3.3 times more Phosphorus, 11.5 times more Potassium and 4.8 times more Zinc than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Baked Potato Flesh contain similar levels of Water per seven ounces.
• 7 ounces of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both As Served In Restaurant Horchata as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of As Served In Restaurant Horchata have 5.5 times more Sugars than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.7 times more Energy, 1.9 times more Carbohydrate, more Fiber and 4.1 times more Protein than As Served In Restaurant Horchata.
• 7 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein