Comparing Nutrients in 100 calories Baked White Potatoes VS Canned Vegetable Juice Cocktail

Weight per 100 calories

• Baked White Potatoes: 109g
• Canned Vegetable Juice Cocktail: 455g

Baked White Potatoes have 4.2 times more energy per 100g than Canned Vegetable Juice Cocktail. It has average energy density when compared to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Canned Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Baked White Potatoes	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	1.7% 0.29g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	18% 13g	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	8.78% 6.36g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.32g	g per day for Men 19-50 years
Fiber	6% 2.3g	6% 2.27g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	17.7% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	25% 0.32mg	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	24% 95μg	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	274% 247mg	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	31% 4.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	1.1% 11mg	6.36% 63.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	34.3% 0.31mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	16% 0.36mg	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	12.3% 86.4mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	51.2% 768mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	2.2% 82g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Canned Vegetable Juice Cocktail:

• Canned Vegetable Juice Cocktail contains 146.4 times more Vitamin A, 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, 18 times more Vitamin C, 106.6 times more Vitamin E and 9.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Canned Vegetable Juice Cocktail:

• Canned Vegetable Juice Cocktail contains 5.9 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.4 times more Potassium, 1.7 times more Selenium, 101 times more Sodium, 1.4 times more Zinc and 5.2 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Vegetable Juice Cocktail have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 1.3 times more Carbohydrate than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 8.6 times more Fat, 9.2 times more Saturated Fat, 3.3 times more Omega 3, 5.5 times more Omega 6, 7.8 times more Sugars, 16.3 times more Fructose and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Vegetable Juice Cocktail have similar amounts of Energy and Fiber per 100 kcal.
• Both Baked Whole White Potatoes as well as Canned Vegetable Juice Cocktail have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.