Comparing Nutrients in 100 calories Baked White Potatoes VS Passion-fruit Juice, Purple

Weight per 100 calories

• Baked White Potatoes: 109g
• Passion-fruit Juice, Purple: 196g

Baked White Potatoes have 1.8 times more energy per 100g than Passion-fruit Juice, Purple. It has average energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.33% 0.057g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	36.2% 26.3g	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	1.03% 0.39g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	7.84% 70.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	7.54% 0.098mg	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	3.43% 13.7μg	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	65% 58.4mg	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	0.29% 0.043mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.78% 7.84mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	11.5% 0.1mg	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	8.7% 0.7mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	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	11.6% 81.5mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	0.89% 0.098mg	11mg per day for Men 19-50 years
Water	2.2% 82g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Passion-fruit Juice, Purple:

• Baked Whole White Potatoes have more Vitamin B1, 2.3 times more Vitamin B6, 3 times more Vitamin B9 and 3.7 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 64.9 times more Vitamin A, 5.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Passion-fruit Juice, Purple:

• Baked Whole White Potatoes have 1.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3.2 times more Phosphorus and 3.9 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Passion-fruit Juice, Purple have similar amounts of Magnesium and Potassium per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have more Omega 3, 5.8 times more Fiber and 3 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 15.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Passion-fruit Juice, Purple have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.