Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Frozen Concentrate Fruit Punch Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Concentrate Fruit Punch Juice Drink	1%	4%	95%

Macro Nutrients

	Baked Potato Flesh	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	32% 930kcal	60.3% 1750kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	332% 431g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	5.26% 2g	38g per day for Men 19-50 years
Protein	35% 19.6g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	34.6% 0.45mg	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	22.5% 90μg	17.5% 70μg	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	142% 128mg	219% 197mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	5% 50mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	77.8% 0.7mg	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	43.8% 3.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	91% 2.1mg	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	71.4% 500mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	15% 555g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen Concentrate Fruit Punch Juice Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Frozen Concentrate Fruit Punch Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Frozen Concentrate Fruit Punch Juice Drink:

• 1 kilogram of Baked Potato Flesh has 26.3 times more Vitamin B1, 6.7 times more Vitamin B3, 5.4 times more Vitamin B5, 6.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Concentrate Fruit Punch Juice Drink.
• While 1 kg of Frozen Concentrate Fruit Punch Juice Drink contains 11 times more Vitamin B2 and 1.5 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Frozen Concentrate Fruit Punch Juice Drink:

• 1 kilogram of Baked Potato Flesh has 3.1 times more Copper, 2.3 times more Magnesium, 4.2 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Water than Frozen Concentrate Fruit Punch Juice Drink.
• While 1 kg of Frozen Concentrate Fruit Punch Juice Drink contains 4 times more Calcium, 2.3 times more Iron, 1.3 times more Manganese and 2.4 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 kilogram of Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Phosphorus
• Both Baked Potatoes Flesh no Salt as well as Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 7.5 times more Fiber and 6.5 times more Protein than Frozen Concentrate Fruit Punch Juice Drink.
• While 1 kg of Frozen Concentrate Fruit Punch Juice Drink contains 1.9 times more Energy, 4.7 times more Omega 3 and 2 times more Carbohydrate than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 6 in one kilogram.