Comparing Nutrients in 1 kilogram Baked Potato Flesh VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Baked Potato Flesh	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	32% 930kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	92% 120g	130g per day for Men 19-50 years
Sugars	23.4% 17g	158% 114g	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	67.6% 49g	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	% 45g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	39.5% 15g	15.8% 6g	38g per day for Men 19-50 years
Protein	35% 19.6g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	38.5% 0.5mg	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	10% 40μg	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	297% 267mg	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	2.67% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	5% 50mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	10% 0.09mg	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	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	11.3% 0.26mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• 1 kilogram of Baked Potato Flesh has 5.3 times more Vitamin B1, 6.6 times more Vitamin B3, 6 times more Vitamin B6 and 2.3 times more Vitamin B9 than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 2.9 times more Vitamin B2 and 2.1 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 White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• 1 kilogram of Baked Potato Flesh has 23.9 times more Copper, 8.8 times more Iron, 12.5 times more Magnesium, 6.2 times more Manganese, 16.7 times more Phosphorus, 27.9 times more Potassium and 7.3 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both Baked Potato Flesh and White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contain similar levels of Water per one kilogram.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.9 times more Energy, 1.8 times more Carbohydrate, 2.5 times more Fiber and 8.9 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 6.7 times more Sugars than Baked Potatoes Flesh no Salt.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein