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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Lemonade-flavor Drink, Powder	0%	2%	98%

Macro Nutrients

	Baked Red Potatoes	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Energy	5.95% 173kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	149% 194g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	266% 193g	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	62% 45g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 143g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	0% 0g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	0% 0mg	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	0% 0μg	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	89.5% 80.6mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	5.5% 0.05mg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	78% 327mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	0.95% 0.022mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	2.28% 77.4mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.028% 1.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Lemonade-flavor Drink, Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Lemonade-flavor Drink, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Baked Red Potatoes have 36 times more Vitamin B1, 4.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.5 times more Vitamin K than Lemonade-flavor Drink, Powder.
• While 7 oz of Lemonade-flavor Drink, Powder contain 3.2 times more Vitamin C than Baked Whole Red Potatoes.
• 7 ounces of Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Baked Red Potatoes have 7 times more Copper, 4.1 times more Iron, 15.7 times more Manganese, 14 times more Potassium, 13.3 times more Zinc and 147.4 times more Water than Lemonade-flavor Drink, Powder.
• While 7 oz of Lemonade-flavor Drink, Powder contain 5.9 times more Magnesium, 1.4 times more Phosphorus and 10.8 times more Sodium than Baked Whole Red Potatoes.
• 7 ounces of Lemonade-flavor Drink, Powder lack sufficient amounts of Manganese, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Lemonade-flavor Drink, Powder lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• While 7 oz of Lemonade-flavor Drink, Powder contain 4.4 times more Energy, 2.9 times more Omega 3, 7.1 times more Omega 6, 5 times more Carbohydrate, 67.9 times more Sugars and 51.6 times more Fructose than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Lemonade-flavor Drink, Powder provide inadequate amounts of Fiber and Protein