Comparing Nutrients in 100 calories Baked White Potatoes VS Cranberry-grape Juice Drink, Bottled

Weight per 100 calories

• Baked White Potatoes: 109g
• Cranberry-grape Juice Drink, Bottled: 179g

Baked White Potatoes have 1.6 times more energy per 100g than Cranberry-grape Juice Drink, Bottled. It has average energy density when compared to other foods. Cranberry-grape Juice Drink, Bottled having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Baked White Potatoes	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	19.2% 25g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	NA	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	0.47% 0.18g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	3.85% 0.05mg	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	10.3% 41.3μg	0.45% 1.8μg	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	15.2% 13.7mg	63.5% 57mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.43% 14.3mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	1.4% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.9% 116μg	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	8.7% 0.7mg	0.22% 0.018mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	1.28% 5.36mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	12.3% 0.28mg	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	11.6% 81.5mg	1.02% 7.14mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.36% 5.36mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	0.65% 0.071mg	11mg per day for Men 19-50 years
Water	2.2% 82g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Cranberry-grape Juice Drink, Bottled:

• Baked Whole White Potatoes have 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 7.8 times more Vitamin B3, 4.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 23.1 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 4.2 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Cranberry-grape Juice Drink, Bottled:

• Baked Whole White Potatoes have 11 times more Copper, 39 times more Iron, 5.5 times more Magnesium, 11.4 times more Phosphorus, 13.8 times more Potassium and 5.3 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 1.3 times more Calcium, 1.4 times more Manganese and 1.9 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 12.8 times more Fiber and 6.4 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Baked Whole White Potatoes and Cranberry-grape Juice Drink, Bottled have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.