Comparing Nutrients in 7 ounces Lemonade-flavor Drink, Powder VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Baked White Potatoes	Recommended Dietary Allowance
Energy	26% 754kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	32% 42g	130g per day for Men 19-50 years
Sugars	266% 193g	4.2% 3.04g	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	62% 45g	0.99% 0.71g	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	% 4.5g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 143g	% 0.79g	g per day for Men 19-50 years
Fiber	0% 0g	11% 4.17g	38g per day for Men 19-50 years
Protein	0% 0g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	32.2% 0.42mg	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	0% 0μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89.5% 80.6mg	27.8% 25mg	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	1.06% 0.16mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	28% 0.25mg	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	4.2% 0.34mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	78% 327mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	16.3% 0.38mg	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	28% 196mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	2.28% 77.4mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Lemonade-flavor Drink, Powder vs Baked White Potatoes:

• Lemonade-flavor Drink, Powder has 3.2 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 24 times more Vitamin B1, 3.9 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.4 times more Vitamin K than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Lemonade-flavor Drink, Powder vs Baked White Potatoes:

• Lemonade-flavor Drink, Powder has 6.1 times more Magnesium, 1.3 times more Phosphorus and 18.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.1 times more Copper, 3.8 times more Iron, 17.2 times more Manganese, 13.9 times more Potassium, 11.7 times more Zinc and 145.1 times more Water than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder and Baked Whole White Potatoes have similar amounts of Calcium per 7 oz.
• Both Lemonade-flavor Drink, Powder as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Lemonade-flavor Drink, Powder has 4.1 times more Energy, 6.7 times more Fat, 2.9 times more Omega 3, 7.1 times more Omega 6, 4.6 times more Carbohydrate, 63.5 times more Sugars and 63.1 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.