Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Frozen Concentrate Fruit Punch Drink

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Concentrate Fruit Punch Drink	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Energy	30% 870kcal	56% 1620kcal	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	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	318% 414g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	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	10.5% 4g	38g per day for Men 19-50 years
Protein	41% 23g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	16% 0.21mg	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	7.5% 30μg	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	1729% 1556mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Calcium	9% 90mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	100% 0.9mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	157% 3.6mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	15.7% 582g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Frozen Concentrate Fruit Punch Drink per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Frozen Concentrate Fruit Punch Drink:

• 1 kilogram of Baked Red Potatoes has 2.1 times more Vitamin B1, 21.6 times more Vitamin B3, 12.2 times more Vitamin B5, 10.1 times more Vitamin B6 and 9 times more Vitamin B9 than Frozen Concentrate Fruit Punch Drink.
• While 1 kg of Frozen Concentrate Fruit Punch Drink contains 12.3 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Concentrate Fruit Punch Drink provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Frozen Concentrate Fruit Punch Drink have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Frozen Concentrate Fruit Punch Drink have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Frozen Concentrate Fruit Punch Drink:

• 1 kilogram of Baked Red Potatoes has 1.9 times more Copper, 2.3 times more Iron, 4.7 times more Magnesium, 36 times more Phosphorus, 12.4 times more Potassium, 5.7 times more Zinc and 1.3 times more Water than Frozen Concentrate Fruit Punch Drink.
• While 1 kg of Frozen Concentrate Fruit Punch Drink contains 2.1 times more Manganese than Baked Whole Red Potatoes.
• 1 kilogram of Frozen Concentrate Fruit Punch Drink lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Frozen Concentrate Fruit Punch Drink lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 4.5 times more Fiber and 11.5 times more Protein than Frozen Concentrate Fruit Punch Drink.
• While 1 kg of Frozen Concentrate Fruit Punch Drink contains 1.9 times more Energy and 2.1 times more Carbohydrate than Baked Whole Red Potatoes.
• 1 kilogram of Frozen Concentrate Fruit Punch Drink provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Frozen Concentrate Fruit Punch Drink provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.