Comparing Nutrients in 7 ounces Baked Red Potatoes VS Peanut Flavor Canned Meal Supplement Drink

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Baked Red Potatoes	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	5.95% 173kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	NA	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	0% 0g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 12g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	8.15% 4.56g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	82.4% 1.07mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	44% 1.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	1.8% 18mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	6.6% 0.06mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	6.13% 0.14mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Peanut Flavor Canned Meal Supplement Drink per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Peanut Flavor Canned Meal Supplement Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Peanut Flavor Canned Meal Supplement Drink:

• 7 ounces of Baked Red Potatoes have 18 times more Vitamin C than Peanut Flavor Canned Meal Supplement Drink.
• While 7 oz of Peanut Flavor Canned Meal Supplement Drink contain 6 times more Vitamin B1, 26 times more Vitamin B2, 4.1 times more Vitamin B3, 5 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin B12 than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 7 ounces of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Peanut Flavor Canned Meal Supplement Drink:

• 7 ounces of Baked Red Potatoes have 5.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese and 3.4 times more Potassium than Peanut Flavor Canned Meal Supplement Drink.
• While 7 oz of Peanut Flavor Canned Meal Supplement Drink contain 12.2 times more Calcium, 3.1 times more Iron, 1.5 times more Phosphorus and 4.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Peanut Flavor Canned Meal Supplement Drink contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.3 times more Carbohydrate than Peanut Flavor Canned Meal Supplement Drink.
• While 7 oz of Peanut Flavor Canned Meal Supplement Drink contain 20.5 times more Fat and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Peanut Flavor Canned Meal Supplement Drink offer comparable quantities of Energy per seven ounces.
• Both Baked Whole Red Potatoes as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.