Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	1%	0%	99%

Macro Nutrients

	Baked Red Potatoes	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	Recommended Dietary Allowance
Energy	30% 870kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	101% 132g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	167% 121g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	2.63% 1g	38g per day for Men 19-50 years
Protein	41% 23g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	24.6% 0.32mg	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	67.5% 270μg	0% 0μg	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	140% 126mg	282% 254mg	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	5.33% 0.8mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin	Recommended Dietary Allowance
Calcium	9% 90mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	14.4% 0.13mg	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	87.5% 7mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	NA	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	103% 720mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	40.7% 610mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23.3% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin:

• 1 kilogram of Baked Red Potatoes has 3.6 times more Vitamin B2, 44.3 times more Vitamin B3, 6.6 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• While 1 kg of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin contains 1.3 times more Vitamin B1 and 2 times more Vitamin C than Baked Whole Red Potatoes.
• 1 kilogram of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin:

• 1 kilogram of Baked Red Potatoes has 13.4 times more Copper, 2.8 times more Iron, 5.6 times more Magnesium, 10.3 times more Phosphorus, 4.5 times more Potassium and 10 times more Zinc than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• While 1 kg of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin contains 5.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin contain similar levels of Water per one kilogram.
• 1 kilogram of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin lack sufficient amounts of Copper, Magnesium, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Energy, 1.5 times more Carbohydrate, 18 times more Fiber and 17.7 times more Protein than Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin.
• While 1 kg of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin contains 8.5 times more Sugars than Baked Whole Red Potatoes.
• 1 kilogram of Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Greater Than 3 Fruit Juice Drink% Fruit Juice, High Vitamin C And Added Thiamin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.