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

Weight per 500 calories

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

1563g

Baked White Potatoes

544g

Baked Whole White Potatoes have 2.9 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 White Potatoes?

Macros Ratio

Protein Fat Carbs

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

99%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

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

0.84%0.82g

0.78 gvs0.82 g

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

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0.39%0.13g

Saturated Fat

0.68%0.22g

0.13 gvs0.22 g

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

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0%0g

Omega 3

5.1%0.082g

0 gvs0.082 g

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

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1%0.17g

Omega 6

1.57%0.27g

0.17 gvs0.27 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

88%115g

123 gvs115 g

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

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132%95g

Sugars

11.5%8.3g

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

95 gvs8.3 g

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

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69.4%50.3g

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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%34.4g

Glucose

%3.42g

34.4 gvs3.42 g

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

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%3.13g

Sucrose

%2.17g

3.13 gvs2.17 g

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

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0%0g

Fiber

30%11.4g

0 gvs11.4 g

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

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0%0g

Protein

20.4%11.4g

0 gvs11.4 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 White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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14.3%0.17mg

Vitamin B1

21.7%0.26mg

Thiamine

0.17 mgvs0.26 mg

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

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0%0mg

Vitamin B2

18%0.23mg

Riboflavin

0 mgvs0.23 mg

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

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153%24.5mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

24.5 mgvs8.3 mg

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

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0%0mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0 mgvs2.1 mg

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

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184%2.4mg

Vitamin B6

88.2%1.15mg

Pyridoxine

2.4 mgvs1.15 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

51.6%207μg

Folates and Folic Acid

0 μgvs207 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

76%68.5mg

Ascorbic acid

0 mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

0 mgvs0.22 mg

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

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0%0μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0 μgvs14.7 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 White Potatoes

1.56%15.6mg

Calcium

5.43%54.3mg

15.6 mgvs54.3 mg

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

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0%0mg

Copper

76.7%0.69mg

0 mgvs0.69 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

43.5%3.48mg

1.4 mgvs3.48 mg

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

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0%0mg

Magnesium

35%147mg

0 mgvs147 mg

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

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0%0mg

Manganese

44.7%1.03mg

0 mgvs1.03 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

58.2%408mg

15.6 mgvs408 mg

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

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8.27%281mg

Potassium

87%2957mg

281 mgvs2957 mg

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

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0%0μg

Selenium

4.94%2.7μg

0 μgvs2.7 μg

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

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43.8%656mg

Sodium

2.54%38mg

656 mgvs38 mg

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

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1.42%0.16mg

Zinc

17.3%1.9mg

0.16 mgvs1.9 mg

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

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39%1436g

Water

11%410g

1436 gvs410 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 White Potatoes:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 2.9 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 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 White 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 White Potatoes:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 17.3 times more Sodium and 3.5 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Calcium, more Copper, 2.5 times more Iron, more Magnesium, more Manganese, 26.1 times more Phosphorus, 10.5 times more Potassium and 12.2 times more Zinc 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 White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 11.5 times more Sugars and 25.7 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White 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 White 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 White 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 White PotatoesVS Non-carbonated Fruit-flavored Propel Zero COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: