Comparing Nutrients in 100 grams Baked White Potatoes VS The COCA-COLA Company, Hi-C Flashin' Fruit Punch

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
The COCA-COLA Company, Hi-C Flashin' Fruit Punch	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Recommended Dietary Allowance
Energy	3.17% 92kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0% 0g	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	16.2% 21g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	17.2% 12.5g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	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	9.5% 38μg	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	33.3% 30mg	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	0.27% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Recommended Dietary Allowance
Calcium	1% 10mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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% 0.64mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.36% 87.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS The COCA-COLA Company, Hi-C Flashin' Fruit Punch per 100 g

Compare the macro and micronutrient content in 100 g of Baked White Potatoes versus 100 g of The COCA-COLA Company, Hi-C Flashin' Fruit Punch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked White Potatoes vs The COCA-COLA Company, Hi-C Flashin' Fruit Punch:

• 100 grams of Baked White Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin K than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• While 100 g of The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain 2.4 times more Vitamin C than Baked Whole White Potatoes.
• 100 grams of The COCA-COLA Company, Hi-C Flashin' Fruit Punch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Baked Whole White Potatoes as well as The COCA-COLA Company, Hi-C Flashin' Fruit Punch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked White Potatoes vs The COCA-COLA Company, Hi-C Flashin' Fruit Punch:

• 100 grams of Baked White Potatoes have more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• Both Baked White Potatoes and The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain similar levels of Water per 100 grams.
• 100 grams of The COCA-COLA Company, Hi-C Flashin' Fruit Punch lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole White Potatoes as well as The COCA-COLA Company, Hi-C Flashin' Fruit Punch lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked White Potatoes have 2 times more Energy, 1.7 times more Carbohydrate, more Fiber and more Protein than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• While 100 g of The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain 8.2 times more Sugars than Baked Whole White Potatoes.
• 100 grams of The COCA-COLA Company, Hi-C Flashin' Fruit Punch provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole White Potatoes as well as The COCA-COLA Company, Hi-C Flashin' Fruit Punch provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.