Comparing Nutrients in 1 kilogram Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19.3% 560kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	100% 130g	151% 196g	130g per day for Men 19-50 years
Sugars	158% 115g	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	58.2% 42.2g	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	% 32g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 4.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	47.4% 18g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	42.5% 170μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	229% 5.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	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	12% 1.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	42.5% 3.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	590% 13.6mg	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	23% 160mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23% 856g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Baked Red Potatoes:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 21 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12, 2.3 times more Vitamin E and 2.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.8 times more Vitamin B3, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2 times more Vitamin C than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Baked Red Potatoes:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2 times more Calcium and 7.8 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus, 3.1 times more Potassium and 5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.3 times more Omega 3, 8 times more Sugars and 9.6 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate, 3 times more Fiber and 3.7 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.