Comparing Nutrients in 100 grams Baked Red Potatoes VS Strawberry-flavor beverage mix, powder

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Strawberry-flavor beverage mix, powder	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Strawberry-flavor beverage mix, powder	Recommended Dietary Allowance
Energy	3% 87kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0% 0g	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	76.2% 99g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	132% 95g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Strawberry-flavor beverage mix, powder	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	0.02% 0.001mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	0.15% 0.002mg	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	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	14% 12.6mg	0.33% 0.3mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Strawberry-flavor beverage mix, powder	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	0% 0mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	0% 0mg	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	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	0.18% 6mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.011% 0.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Strawberry-flavor beverage mix, powder per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Strawberry-flavor beverage mix, powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Strawberry-flavor beverage mix, powder:

• 100 grams of Baked Red Potatoes have 24 times more Vitamin B1, 21.8 times more Vitamin B3, 341 times more Vitamin B5, 106 times more Vitamin B6, more Vitamin B9, 42 times more Vitamin C and more Vitamin K than Strawberry-flavor beverage mix, powder.
• While 100 g of Strawberry-flavor beverage mix, powder contain 2.2 times more Vitamin B2 than Baked Whole Red Potatoes.
• 100 grams of Strawberry-flavor beverage mix, powder have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Strawberry-flavor beverage mix, powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Strawberry-flavor beverage mix, powder:

• 100 grams of Baked Red Potatoes have more Copper, 1.6 times more Iron, 28 times more Magnesium, more Manganese, 14.4 times more Phosphorus, 90.8 times more Potassium, more Zinc and 191.7 times more Water than Strawberry-flavor beverage mix, powder.
• While 100 g of Strawberry-flavor beverage mix, powder contain 3.2 times more Sodium than Baked Whole Red Potatoes.
• 100 grams of Strawberry-flavor beverage mix, powder lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Strawberry-flavor beverage mix, powder lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Red Potatoes have more Fiber and 23 times more Protein than Strawberry-flavor beverage mix, powder.
• While 100 g of Strawberry-flavor beverage mix, powder contain 4.5 times more Energy, 5.1 times more Carbohydrate and 66.7 times more Sugars than Baked Whole Red Potatoes.
• 100 grams of Strawberry-flavor beverage mix, powder provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Strawberry-flavor beverage mix, powder provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.