Comparing Nutrients in 100 grams 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	3.17% 92kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.03% 0.33g	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	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	12.5% 9.03g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	1.64% 0.92g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	1.23% 0.016mg	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	9.5% 38μg	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.1% 0.05μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.083% 0.1μg	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	1% 10mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.54% 61.4μg	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% 0.64mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	1.6% 0.037mg	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	10.7% 75mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.