Comparing Nutrients in 1 kilogram Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals	0%	0%	100%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.2% 55g	151% 196g	130g per day for Men 19-50 years
Sugars	75.7% 55g	19.7% 14.3g	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	NA	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	0% 0g	47.4% 18g	38g per day for Men 19-50 years
Protein	0% 0g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.8% 8.44mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	163% 2.12mg	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	20% 80μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	141% 127mg	140% 126mg	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	127% 19mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	193% 1.74mg	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	0% 0mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	75.2% 1.73mg	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	0% 0mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.5% 944g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals vs Baked Red Potatoes:

• Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals have 32 times more Vitamin A, 1.2 times more Vitamin B5, more Vitamin B12 and 23.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals.
• Both Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals and Baked Whole Red Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals vs Baked Red Potatoes:

• Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals have 1.9 times more Calcium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 24.9 times more Copper, more Iron, 9.3 times more Magnesium, more Phosphorus, more Potassium and 1.3 times more Zinc than Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals.

Comparison of macro-nutrients per 1 kilogram:

• Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals have 3.8 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Energy, 3.6 times more Carbohydrate, more Fiber and more Protein than Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals.
• Both Assorted Fruit Flavors Sweetened Bottles Water With Added Vitamins And Minerals as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.