Comparing Nutrients in 14 ounces Baked White Potatoes VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Baked White Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	12.6% 365kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	62.7% 45.5g	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	1.97% 1.43g	23% 16.7g	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	% 2.5g	% 12.6g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 16g	g per day for Men 19-50 years
Fiber	22% 8.33g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	8.26% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	24.4% 0.32mg	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	37.7% 151μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	91% 2.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	27.3% 24.6mg	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	1.06% 0.16mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	26.8% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	21.6% 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	31.8% 2.54mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	234% 5.4mg	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	42.5% 298mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 14 ounces of Baked White Potatoes have 4.6 times more Vitamin B3, 2.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 2 times more Vitamin C than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 21 times more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12 and 3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• Both Baked Whole White Potatoes as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked White Potatoes vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 14 ounces of Baked White Potatoes have 2.6 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 4.7 times more Phosphorus, 3.1 times more Potassium and 4.4 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 7.2 times more Manganese than Baked Whole White Potatoes.
• Both Baked White Potatoes and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Water per 14 ounces.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Zinc
• Both Baked Whole White Potatoes as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked White Potatoes have 1.6 times more Energy, 1.6 times more Carbohydrate, 3.5 times more Fiber and 3.3 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 7.5 times more Sugars and 11.7 times more Fructose than Baked Whole White Potatoes.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole White Potatoes as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.