Comparing Nutrients in 14 ounces Baked White Potatoes VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Baked White Potatoes	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	12.6% 365kcal	5.6% 163kcal	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	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.58% 0.099g	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	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	52.7% 38.2g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	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	16% 0.19mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	13.4% 0.17mg	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	3.97% 16μg	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	149% 134mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	14.6% 0.13mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Baked Whole White Potatoes have 2 times more Vitamin B2, 7 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 9.5 times more Vitamin B9 and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 2.7 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Whole White Potatoes as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Baked Whole White Potatoes have 1.3 times more Calcium, 3.8 times more Copper, 4.6 times more Iron, 2.5 times more Magnesium, 9.5 times more Manganese, 5.4 times more Phosphorus, 4 times more Potassium and 7 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Baked Whole White Potatoes and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Water per 14 oz.
• Both Baked Whole White Potatoes as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2.2 times more Energy, 2.2 times more Carbohydrate, 21 times more Fiber and 3.8 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 6.3 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.