Comparing Nutrients in 14 ounces Baked Red Potatoes VS Passion-fruit Juice, Yellow

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Baked Red Potatoes	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	12% 345kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.45% 0.42g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	78% 56.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	55.6% 8.9mg	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	18.3% 0.24mg	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	7.94% 31.8μg	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	80.3% 72.2mg	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	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	22% 0.2mg	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	16% 67.5mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	32.5% 1103mg	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	1.6% 24mg	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	9.03% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Passion-fruit Juice, Yellow:

• Baked Whole Red Potatoes have more Vitamin B1, 3.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 7 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 47 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Passion-fruit Juice, Yellow:

• Baked Whole Red Potatoes have 3.5 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 2.9 times more Phosphorus, 2 times more Potassium and 6.7 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Baked Whole Red Potatoes and Raw Passion-fruit Juice, Yellow have similar amounts of Water per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.5 times more Energy, 1.4 times more Carbohydrate, 9 times more Fiber and 3.4 times more Protein than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 10 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.