Comparing Nutrients in 100 calories Baked Red Potatoes VS Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium

Weight per 100 calories

• Baked Red Potatoes: 115g
• Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium: 345g

Baked Red Potatoes have 3 times more energy per 100g than Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium. It has average energy density when compared to other foods. Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium having very low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium	0%	11%	89%

Macro Nutrients

	Baked Red Potatoes	Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	17.7% 23g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	23.8% 17.2g	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	0.7% 0.51g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	0% 0g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	0% 0mg	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	7.76% 31μg	1.72% 6.9μg	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	16% 14.5mg	96% 86.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.75% 34.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	0% 0mg	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	10% 0.8mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	0.82% 3.45mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	0% 0mg	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	12% 82.8mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	3.14% 107mg	3400mg per day for Men 19-50 years
Selenium	NA	0.63% 0.34μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	1.25% 0.14mg	11mg per day for Men 19-50 years
Water	2.4% 88g	8.67% 321g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium:

• Baked Whole Red Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium.
• While Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium contains 6 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium:

• Baked Whole Red Potatoes have more Copper, more Iron, 9.3 times more Magnesium, more Manganese, more Phosphorus, 5.9 times more Potassium and 3.3 times more Zinc than Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium.
• While Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium contains 14 times more Calcium, 6.3 times more Sodium and 3.6 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have more Omega 3, more Fiber and more Protein than Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium.
• While Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium contains 7.4 times more Fat and 10.5 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole Red Potatoes as well as Reduced Sugar Fruit Flavored Drink, Greater Than 3% Fruit Juice, High Vitamin C, Added Calcium have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.