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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	3%	2%	95%

Macro Nutrients

	Baked Red Potatoes	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	12% 345kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.56% 0.095g	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	39.3% 51g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	54.6% 39.6g	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	21% 15g	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	% 18.5g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 6.07g	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	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pineapple 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	4.94% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	30.5% 0.4mg	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	18% 71.4μg	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	44% 39.7mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	30.4% 0.27mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	87% 2mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	15% 516mg	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	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.26% 343g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.2 times more Vitamin B1, 2.4 times more Vitamin B2, 8 times more Vitamin B3, 6.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.5 times more Vitamin B9, 1.3 times more Vitamin C and 9.3 times more Vitamin K than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Baked Whole Red Potatoes as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid 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 Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• Baked Whole Red Potatoes have 2.5 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 9 times more Phosphorus, 4.2 times more Potassium and 3.6 times more Zinc than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contains 1.4 times more Calcium and 2.9 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.6 times more Energy, 1.5 times more Carbohydrate, 9 times more Fiber and 6.4 times more Protein than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contains 7 times more Sugars and 8.7 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have similar amounts of Omega 3 per 14 oz.
• Both Baked Whole Red Potatoes as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.