Comparing Nutrients in 14 ounces Baked Red Potatoes VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%

Macro Nutrients

	Baked Red Potatoes	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	12% 345kcal	8.2% 238kcal	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	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.4% 0.067g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	77.7% 56.4g	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	40.3% 29.2g	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	% 27g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.16g	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	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	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	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	9.77% 0.13mg	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	0.44% 0.4mg	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	2.1% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.7% 548μg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	41.2% 0.95mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.07% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Baked Red Potatoes have 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 12 times more Vitamin B3, 7.1 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin B9, 126 times more Vitamin C and 7 times more Vitamin K than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid 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 Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Baked Red Potatoes have 9.7 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium, 5.1 times more Phosphorus, 5.2 times more Potassium and 5.7 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain 1.4 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain similar levels of Water per 14 ounces.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Copper and Zinc
• Both Baked Whole Red Potatoes as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 1.5 times more Energy, 1.3 times more Carbohydrate, 9 times more Fiber and 6.2 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain 9.9 times more Sugars and 16.7 times more Fructose than Baked Whole Red Potatoes.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.