Comparing Nutrients in 100 grams Baked Red Potatoes VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Baked Red Potatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	3% 87kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	5.55% 1.78g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	55.3% 72g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	52% 37.7g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	24.5% 0.32mg	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	6.75% 27μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	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	0.53% 0.08mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	0.9% 9mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	81% 0.73mg	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	8.75% 0.7mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	29% 0.67mg	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	10.3% 72mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	79.5% 2702mg	3400mg per day for Men 19-50 years
Selenium	NA	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Powder No Sugar Added Cocoa Mix:

• Baked Whole Red Potatoes have 1.5 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin C and 4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 3.7 times more Vitamin B1, 28 times more Vitamin B2, 11.2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Powder No Sugar Added Cocoa Mix:

• Baked Whole Red Potatoes have 22.6 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 64 times more Calcium, 4.2 times more Copper, 7.1 times more Iron, 7.4 times more Magnesium, 3.8 times more Manganese, 12.4 times more Phosphorus, 5 times more Potassium, 73 times more Sodium and 8.6 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Powder No Sugar Added Cocoa Mix contains 4.3 times more Energy, 20 times more Fat, 44.4 times more Saturated Fat, 3.7 times more Carbohydrate, 26.3 times more Sugars, 4.2 times more Fiber and 6.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.