Comparing Nutrients in 100 grams Baked White Potatoes VS Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	3%	30%	67%

Macro Nutrients

	Baked White Potatoes	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Recommended Dietary Allowance
Energy	3.17% 92kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	82.8% 60g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Recommended Dietary Allowance
Calcium	1% 10mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	NA	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	NA	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	NA	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	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	NA	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.1% 3.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix:

• Baked Whole White Potatoes have more Vitamin C than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.

Comparing minerals per 100 grams for Baked White Potatoes vs Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix:

• Baked Whole White Potatoes have more Potassium and 20.2 times more Water than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• While Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix contains 10 times more Calcium, 2.8 times more Iron and 121.4 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix contains 4.3 times more Energy, 100 times more Fat, 250 times more Saturated Fat, 3.6 times more Carbohydrate, 39.2 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.