Comparing Nutrients in 14 ounces Baked Red Potatoes VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%

Macro Nutrients

	Baked Red Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Energy	12% 345kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	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	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	51% 37g	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	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	122% 1.6mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	149% 3.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	479% 431mg	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	2.1% 0.32mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	NA	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	NA	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	NA	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	NA	11mg per day for Men 19-50 years
Water	8.22% 304g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 1.9 times more Vitamin B6, more Vitamin B12, 8.6 times more Vitamin C and 62.9 times more Vitamin E than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 14 ounces for Baked Red Potatoes vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 14 ounces of Baked Red Potatoes have 3.3 times more Iron and 4.7 times more Potassium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Baked Red Potatoes and Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain similar levels of Water per 14 ounces.
• Both Baked Whole Red Potatoes as well as Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST 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, 1.8 times more Carbohydrate, more Fiber and 3.7 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 6.5 times more Sugars than Baked Whole Red Potatoes.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Energy, Fiber and Protein