Comparing Nutrients in 7 ounces Baked White Potatoes VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	24.7% 18g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	2.44% 0.032mg	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	19% 75.4μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0% 0mg	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	0.53% 0.079mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	2% 20mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.05% 122μg	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	16% 1.27mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	3.2% 0.073mg	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	21.3% 149mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole White Potatoes have 3.7 times more Vitamin B1, 18.9 times more Vitamin B3, 3.1 times more Vitamin B5, 13.2 times more Vitamin B6, 38 times more Vitamin B9, more Vitamin C and 27 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.8 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Prepared With Water Powder Cocoa Mix:

• Baked Whole White Potatoes have 2.6 times more Copper, 3.8 times more Iron, 2.3 times more Magnesium, 5.1 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Potassium and 1.7 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.1 times more Calcium, 1.4 times more Selenium and 10.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.7 times more Energy, 1.8 times more Carbohydrate, 4.2 times more Fiber and 2.3 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 8.2 times more Saturated Fat and 5.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.