Comparing Nutrients in 14 ounces Baked Red Potatoes VS Bottled Apple Juice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bottled Apple Juice	1%	3%	96%

Macro Nutrients

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

Vitamins

	Baked Red Potatoes	Bottled Apple Juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	5.5% 0.071mg	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	26.8% 107μg	0% 0μg	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	55.6% 50mg	3.97% 3.57mg	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	2.1% 0.32mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Baked Red Potatoes VS Bottled Apple Juice per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Bottled Apple Juice:

• 14 ounces of Baked Red Potatoes have 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, 14 times more Vitamin C and more Vitamin K than Bottled Apple Juice.
• 14 ounces of Bottled Apple Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Bottled Apple Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Bottled Apple Juice:

• 14 ounces of Baked Red Potatoes have 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.
• Both Baked Red Potatoes and Bottled Apple Juice contain similar levels of Water per 14 ounces.
• 14 ounces of Bottled Apple Juice lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Bottled Apple Juice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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