Comparing Nutrients in 100 calories Baked Potato Flesh VS Fast-food Cola

Weight per 100 calories

• Baked Potato Flesh: 108g
• Fast-food Cola: 270g

Baked Potato Flesh has 2.5 times more energy per 100g than Fast-food Cola. It has average energy density when compared to other foods. Carbonated Fast-food Cola having low energy density.

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Fast-food Cola?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Fast-food Cola	1%	0%	99%

Macro Nutrients

	Baked Potato Flesh	Fast-food Cola	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.056% 0.054g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	20% 26g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	33.4% 24.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.24% 1.6g	0% 0g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	0.34% 0.19g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Fast-food Cola	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	2.4% 9.68μg	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	15.3% 13.8mg	0% 0mg	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	0.29% 0.043mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Fast-food Cola	Recommended Dietary Allowance
Calcium	0.54% 5.38mg	0.54% 5.4mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	0.3% 0.003mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.85% 154μg	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	4.7% 0.38mg	3.7% 0.3mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	7.53% 0.17mg	0.24% 0.005mg	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	7.7% 53.8mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	0.16% 5.4mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.32μg	0.49% 0.27μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.38mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	0.49% 0.054mg	11mg per day for Men 19-50 years
Water	2.2% 81g	6.6% 244g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Fast-food Cola Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Fast-food Cola?

Lets compare vitamin content per 100 calories of Baked Potato Flesh vs Fast-food Cola:

• 100 calories of Baked Potato Flesh have more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Fast-food Cola.
• 100 calories of Fast-food Cola have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Baked Potato Flesh vs Fast-food Cola:

• 100 calories of Baked Potato Flesh have 85.5 times more Copper, 1.3 times more Iron, more Magnesium, 32 times more Manganese, 2 times more Phosphorus, 77.8 times more Potassium and 5.8 times more Zinc than Fast-food Cola.
• While 100 kcal of Carbonated Fast-food Cola contain 3 times more Water than Baked Potatoes Flesh no Salt.
• 100 calories of Fast-food Cola lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Carbonated Fast-food Cola lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Potato Flesh have more Fiber and 11.1 times more Protein than Fast-food Cola.
• While 100 kcal of Carbonated Fast-food Cola contain 13.3 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Fast-food Cola offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Fast-food Cola provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Carbonated Fast-food Cola provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.