Comparing Nutrients in 100 calories Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water VS Baked White Potatoes

Weight per 100 calories

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 244g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 2.2 times more energy per unit of mass than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water, which is average in comparison to other foods. Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 100 calories - Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	2.3% 1.66g	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	NA	0.54% 0.39g	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	NA	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	0.64% 0.24g	6% 2.3g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.13% 0.054mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.26% 0.11mg	17.6% 0.23mg	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	2.44% 9.76μg	10.3% 41.3μg	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	91% 82mg	15.2% 13.7mg	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	0.65% 0.098mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.95% 19.5mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	8.94% 0.08mg	15.3% 0.14mg	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	4.27% 0.34mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	2.12% 0.049mg	8.93% 0.21mg	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	4.88% 34mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.44mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	5.9% 218g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Baked White Potatoes:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 1.9 times more Vitamin B1 and 6 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Vitamin B3, 2.1 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Baked White Potatoes:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 1.8 times more Calcium and 2.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 2 times more Iron, 4.2 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 3.1 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Baked Whole White Potatoes have similar amounts of Magnesium per 100 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 14.1 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9.4 times more Fiber and 1.7 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.