Comparing Nutrients in 14 ounces Baked Red Potatoes VS Canned White Grapefruit Juice sweetened

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned White Grapefruit Juice sweetened	5%	2%	93%

Macro Nutrients

	Baked Red Potatoes	Canned White Grapefruit Juice sweetened	Recommended Dietary Allowance
Energy	12% 345kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.99% 0.016g	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	34% 44g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	60.4% 43.8g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned White Grapefruit Juice sweetened	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	6.1% 0.079mg	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	9.92% 39.7μg	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	119% 107mg	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	1.06% 0.16mg	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	Canned White Grapefruit Juice sweetened	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	21% 0.19mg	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	18% 1.43mg	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	3.45% 0.079mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	19% 643mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.37% 347g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Canned White Grapefruit Juice sweetened:

• Baked Whole Red Potatoes have 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 5 times more Vitamin B3, 2.6 times more Vitamin B5, 10.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Canned White Grapefruit Juice sweetened.
• While Canned White Grapefruit Juice sweetened contains 2.1 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned White Grapefruit Juice sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Canned White Grapefruit Juice sweetened:

• Baked Whole Red Potatoes have 3.6 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 8.7 times more Manganese, 6.5 times more Phosphorus, 3.4 times more Potassium and 6.7 times more Zinc than Canned White Grapefruit Juice sweetened.
• Both Baked Whole Red Potatoes and Canned White Grapefruit Juice sweetened have similar amounts of Water per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned White Grapefruit Juice sweetened have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.9 times more Energy, 1.8 times more Carbohydrate, 18 times more Fiber and 4 times more Protein than Canned White Grapefruit Juice sweetened.
• While Canned White Grapefruit Juice sweetened contains 7.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned White Grapefruit Juice sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.