Comparing Nutrients in 100 calories Baked Potato Flesh VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST

Weight per 100 calories

• Baked Potato Flesh: 108g
• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST: 217g

Baked Potato Flesh has 2 times more energy per 100g than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST. It has average energy density when compared to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST having low energy density.

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%

Macro Nutrients

	Baked Potato Flesh	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.045% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.02% 0.007g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	28% 20.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.24% 1.6g	0% 0g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	67% 0.87mg	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	2.4% 9.68μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	81.5% 1.96μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.3% 13.8mg	262% 236mg	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	0.29% 0.043mg	73% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Calcium	0.54% 5.38mg	2.17% 21.7mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	4.7% 0.38mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	NA	420mg per day for Men 19-50 years
Manganese	7.53% 0.17mg	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	7.7% 53.8mg	NA	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.32μg	NA	55μg per day for Men 19-50 years
Sodium	0.36% 5.38mg	0.58% 8.7mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	NA	11mg per day for Men 19-50 years
Water	2.2% 81g	5.17% 191g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Fruit Juice Smoothie, BOLTHOUSE FARMS, BERRY BOOST Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST?

Lets compare vitamin content per 100 calories of Baked Potato Flesh vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 100 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 2.7 times more Vitamin B6, more Vitamin B12, 17.2 times more Vitamin C and 254.2 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 100 calories of Baked Potato Flesh have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 100 calories for Baked Potato Flesh vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 100 calories of Baked Potato Flesh have 1.7 times more Potassium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• While 100 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 4 times more Calcium and 2.4 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain similar levels of Iron per 100 calories.
• 100 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Potato Flesh have more Fiber and 1.5 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• While 100 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 11.1 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Fiber