Comparing Nutrients in 500 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Baked Red Potatoes

Weight per 500 calories

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

1563g

Baked Red Potatoes

575g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.81%0.78g

Fat

0.89%0.86g

0.78 gvs0.86 g

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

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0.39%0.13g

Saturated Fat

0.72%0.23g

0.13 gvs0.23 g

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

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0%0g

Omega 3

5.4%0.086g

0 gvs0.086 g

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

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1%0.17g

Omega 6

1.66%0.28g

0.17 gvs0.28 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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94%123g

Carbohydrate

86.6%113g

123 gvs113 g

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

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132%95g

Sugars

11.3%8.2g

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

95 gvs8.2 g

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

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69.4%50.3g

Fructose

3.5%2.53g

≤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]

50.3 gvs2.53 g

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

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%34.4g

Glucose

%3.16g

34.4 gvs3.16 g

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

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%3.13g

Sucrose

%2.6g

3.13 gvs2.6 g

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

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0%0g

Fiber

27.2%10.3g

0 gvs10.3 g

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

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0%0g

Protein

23.6%13.2g

0 gvs13.2 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

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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14.3%0.17mg

Vitamin B1

34.5%0.41mg

Thiamine

0.17 mgvs0.41 mg

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

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0%0mg

Vitamin B2

22%0.29mg

Riboflavin

0 mgvs0.29 mg

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

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153%24.5mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

24.5 mgvs9.17 mg

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

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0%0mg

Vitamin B5

39%1.96mg

Pantothenic acid

0 mgvs1.96 mg

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

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184%2.4mg

Vitamin B6

94%1.2mg

Pyridoxine

2.4 mgvs1.2 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

38.8%155μg

Folates and Folic Acid

0 μgvs155 μg

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

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592%14.2μg

Vitamin B12

0%0μg

Cobalamin

14.2 μgvs0 μg

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

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0%0mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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

3.07%0.46mg

Tocopherols and Tocotrienols

0 mgvs0.46 mg

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

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0%0μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

0 μgvs16 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

1.56%15.6mg

Calcium

5.17%51.7mg

15.6 mgvs51.7 mg

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

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0%0mg

Copper

111%1mg

0 mgvs1 mg

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

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24.2%969μg

Fluoride

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

969 μgvsNA μg

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

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17.6%1.4mg

Iron

50.3%4.02mg

1.4 mgvs4.02 mg

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

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0%0mg

Magnesium

38.3%161mg

0 mgvs161 mg

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

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0%0mg

Manganese

43.2%0.99mg

0 mgvs0.99 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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2.23%15.6mg

Phosphorus

59%414mg

15.6 mgvs414 mg

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

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8.27%281mg

Potassium

92%3132mg

281 mgvs3132 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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43.8%656mg

Sodium

4.6%69mg

656 mgvs69 mg

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

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1.42%0.16mg

Zinc

21%2.3mg

0.16 mgvs2.3 mg

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

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39%1436g

Water

12%441g

1436 gvs441 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: