Comparing Nutrients in 14 ounces Apple Juice with Vitamin C VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Apple Juice with Vitamin C	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.3% 183kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	60% 77.8g	130g per day for Men 19-50 years
Sugars	52.7% 38g	7.83% 5.68g	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	31.4% 22.7g	2.4% 1.75g	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	% 10.4g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 5g	% 1.8g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	19% 7.14g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	64.7% 0.84mg	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	0% 0μg	26.8% 107μg	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	170% 153mg	55.6% 50mg	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	0.26% 0.04mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	3.88% 155μg	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	5.95% 0.48mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	30% 0.69mg	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	3.97% 27.8mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Apple Juice with Vitamin C VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Apple Juice with Vitamin C versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apple Juice with Vitamin C vs Baked Red Potatoes:

• 14 ounces of Apple Juice with Vitamin C have 3.1 times more Vitamin C than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 21.8 times more Vitamin B3, 7 times more Vitamin B5, 11.8 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Bottled Apple Juice with Vitamin C.
• 14 ounces of Apple Juice with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Bottled Apple Juice with Vitamin C as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Apple Juice with Vitamin C vs Baked Red Potatoes:

• 14 oz of Baked Whole Red Potatoes contain 14.5 times more Copper, 5.8 times more Iron, 5.6 times more Magnesium, 2.3 times more Manganese, 10.3 times more Phosphorus, 5.4 times more Potassium and 20 times more Zinc than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Baked Red Potatoes contain similar levels of Water per 14 ounces.
• 14 ounces of Apple Juice with Vitamin C lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Apple Juice with Vitamin C as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apple Juice with Vitamin C have 6.7 times more Sugars and 13 times more Fructose than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.9 times more Energy, 1.7 times more Carbohydrate, 9 times more Fiber and 23 times more Protein than Bottled Apple Juice with Vitamin C.
• 14 ounces of Apple Juice with Vitamin C provide inadequate amounts of Energy, Fiber and Protein
• Both Bottled Apple Juice with Vitamin C as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.