Comparing Nutrients in 100 calories Baked Red Potatoes VS With Added Nutrients Ready-to-drink Orange Breakfast Drink

Weight per 100 calories

• Baked Red Potatoes: 115g
• With Added Nutrients Ready-to-drink Orange Breakfast Drink: 189g

Baked Red Potatoes have 1.6 times more energy per 100g than With Added Nutrients Ready-to-drink Orange Breakfast Drink. It has average energy density when compared to other foods. With Added Nutrients Ready-to-drink Orange Breakfast Drink having low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or With Added Nutrients Ready-to-drink Orange Breakfast Drink?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
With Added Nutrients Ready-to-drink Orange Breakfast Drink	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	With Added Nutrients Ready-to-drink Orange Breakfast Drink	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0% 0g	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	19% 25g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	21% 15g	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	0.5% 0.19g	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	With Added Nutrients Ready-to-drink Orange Breakfast Drink	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	4.4% 39.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	1.45% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	1.92% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	2.9% 0.038mg	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	2.36% 9.43μg	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	50.3% 45.3mg	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	0.61% 0.092mg	0.5% 0.075mg	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	With Added Nutrients Ready-to-drink Orange Breakfast Drink	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	5.66% 0.051mg	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	1.18% 0.094mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	2.25% 9.43mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	1.07% 0.025mg	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	1.9% 13.2mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	0.86% 0.094mg	11mg per day for Men 19-50 years
Water	2.4% 88g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs With Added Nutrients Ready-to-drink Orange Breakfast Drink:

• Baked Whole Red Potatoes have 3 times more Vitamin B2, 10.8 times more Vitamin B3, 4.1 times more Vitamin B5, 6.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin K than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain 34.5 times more Vitamin A, 2.7 times more Vitamin B1 and 3.1 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as With Added Nutrients Ready-to-drink Orange Breakfast Drink have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs With Added Nutrients Ready-to-drink Orange Breakfast Drink:

• Baked Whole Red Potatoes have 3.9 times more Copper, 8.5 times more Iron, 3.4 times more Magnesium, 8.1 times more Manganese, 6.3 times more Phosphorus, 4 times more Potassium and 4.9 times more Zinc than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain 18.2 times more Calcium, 7.4 times more Sodium and 1.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have more Omega 3, 11 times more Fiber and more Protein than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain 9.2 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and With Added Nutrients Ready-to-drink Orange Breakfast Drink have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole Red Potatoes as well as With Added Nutrients Ready-to-drink Orange Breakfast Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.