Comparing Nutrients in 7 ounces Baked Red Potatoes VS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Energy	5.95% 173kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	139% 181g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1322% 11901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	1038% 13.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	992% 159mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	0.71% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	1221% 16mg	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	13.4% 53.6μg	2.5% 9.92μg	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	27.8% 25mg	5292% 4763mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie	Recommended Dietary Allowance
Calcium	1.8% 18mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	2.43% 0.022mg	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	17.4% 1.4mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	116% 486mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	0.69% 0.016mg	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	20.4% 143mg	140% 978mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	147% 4997mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.071% 2.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie:

• 7 ounces of Baked Red Potatoes have 8 times more Vitamin B1, 18.9 times more Vitamin B5, 5.4 times more Vitamin B9 and more Vitamin K than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 7 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 5997 times more Vitamin A, 136 times more Vitamin B2, 50.2 times more Vitamin B3, 37.7 times more Vitamin B6 and 190.5 times more Vitamin C than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• 7 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie:

• 7 ounces of Baked Red Potatoes have 15.8 times more Copper, 8.8 times more Iron, 21.6 times more Manganese, 40 times more Zinc and 58.1 times more Water than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 7 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 88.9 times more Calcium, 8.8 times more Magnesium, 6.8 times more Phosphorus and 4.6 times more Potassium than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie lack sufficient amounts of Copper, Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 9.2 times more Protein than Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie.
• While 7 oz of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie contain 2.6 times more Energy and 4.6 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Fruit-flavored Drink, Powder, With High Vitamin C With Other Added Vitamins, Low Calorie provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.