Comparing Nutrients in 300 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Baked Red Potatoes

Weight per 300 calories

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

938g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 2.7 times more energy per unit of mass than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink, which is average in comparison to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

99%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.48%0.47g

Fat

0.53%0.52g

0.47 gvs0.52 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.075g

Saturated Fat

0.43%0.14g

0.075 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

3.23%0.052g

0 gvs0.052 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.61%0.1g

Omega 6

0.99%0.17g

0.1 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.5%73.5g

Carbohydrate

52%67.6g

73.5 gvs67.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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79%57.3g

Sugars

6.8%4.93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

57.3 gvs4.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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41.6%30g

Fructose

2.1%1.5g

≤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]

30 gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%20.6g

Glucose

%1.9g

20.6 gvs1.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.88g

Sucrose

%1.55g

1.88 gvs1.55 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

16.3%6.2g

0 gvs6.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g

Protein

14%7.93g

0 gvs7.93 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkvs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.6%0.1mg

Vitamin B1

20.7%0.25mg

Thiamine

0.1 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

13.3%0.17mg

Riboflavin

0 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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92%14.7mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

14.7 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0 mgvs1.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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110%1.43mg

Vitamin B6

56.2%0.73mg

Pyridoxine

1.43 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

0 μgvs93 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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355%8.53μg

Vitamin B12

0%0μg

Cobalamin

8.53 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0 mgvs0.28 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0 μgvs9.66 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkvs Baked Red Potatoes

0.94%9.38mg

Calcium

3.1%31mg

9.38 mgvs31 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg

Copper

66.7%0.6mg

0 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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14.5%581μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

581 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10.5%0.84mg

Iron

30%2.4mg

0.84 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0%0mg

Magnesium

23%97mg

0 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0%0mg

Manganese

26%0.6mg

0 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.34%9.38mg

Phosphorus

35.5%248mg

9.38 mgvs248 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.96%169mg

Potassium

55.3%1879mg

169 mgvs1879 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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26.3%394mg

Sodium

2.76%41.4mg

394 mgvs41.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.85%0.094mg

Zinc

12.5%1.38mg

0.094 mgvs1.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.3%862g

Water

7.15%264g

862 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Baked Red Potatoes:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 2.7 times more Vitamin B3, 2 times more Vitamin B6 and more Vitamin B12 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Baked Red Potatoes:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 9.5 times more Sodium and 3.3 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.3 times more Calcium, more Copper, 2.9 times more Iron, more Magnesium, more Manganese, 26.5 times more Phosphorus, 11.1 times more Potassium and 14.7 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.

Comparison of macro-nutrients per 300 calories:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 11.6 times more Sugars and 19.9 times more Fructose than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Non-carbonated Fruit-flavored Propel ZeroBaked Red PotatoesVS Non-carbonated Fruit-flavored Propel Zero COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: