Comparing Nutrients in 1 kilogram Grapefruit juice, white, frozen concentrate, unsweetened, undiluted VS Baked White Potatoes

Macros Ratio

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

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Baked White Potatoes	Recommended Dietary Allowance
Energy	50.3% 1460kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	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	266% 346g	162% 211g	130g per day for Men 19-50 years
Sugars	471% 342g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	10.5% 4g	55.3% 21g	38g per day for Men 19-50 years
Protein	35% 19.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	162% 2.1mg	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	32.5% 130μg	95% 380μg	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	1331% 1198mg	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	9.33% 1.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Baked White Potatoes	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	141% 1.27mg	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	61.3% 4.9mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	82% 1.9mg	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	70% 490mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	16.8% 620g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Baked White Potatoes:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 9.5 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 27 times more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Baked White Potatoes:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 2.7 times more Calcium and 1.4 times more Magnesium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Iron, 2.7 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Baked Whole White Potatoes have similar amounts of Copper, Potassium and Water per 1 kg.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 1.6 times more Energy, 1.6 times more Omega 3, 1.6 times more Carbohydrate and 22.3 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Fiber than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Baked Whole White Potatoes have similar amounts of Protein per 1 kg.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.