Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Strawberry Banana ODWALLA Fruit Juice Smoothie

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%

Macro Nutrients

	Baked Red Potatoes	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	30% 870kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	85% 111g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	137% 99g	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	53% 38.4g	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	% 25.7g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 34.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	15.8% 6g	38g per day for Men 19-50 years
Protein	41% 23g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	50% 0.65mg	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	75% 300μg	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	427% 384mg	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	595% 89.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	44.4% 0.4mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	78.3% 1.8mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Strawberry Banana ODWALLA Fruit Juice Smoothie per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Strawberry Banana ODWALLA Fruit Juice Smoothie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Strawberry Banana ODWALLA Fruit Juice Smoothie:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Vitamin B1, 5.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.5 times more Vitamin K than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While 1 kg of Strawberry Banana ODWALLA Fruit Juice Smoothie contains 3 times more Vitamin C and 111.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Strawberry Banana ODWALLA Fruit Juice Smoothie provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Strawberry Banana ODWALLA Fruit Juice Smoothie have insufficient amounts of Vitamin B3 and Vitamin K
• Both Baked Whole Red Potatoes as well as Strawberry Banana ODWALLA Fruit Juice Smoothie have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Strawberry Banana ODWALLA Fruit Juice Smoothie:

• 1 kilogram of Baked Red Potatoes has 4.4 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 4 times more Phosphorus, 2.7 times more Potassium and 5 times more Zinc than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Baked Red Potatoes and Strawberry Banana ODWALLA Fruit Juice Smoothie contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Strawberry Banana ODWALLA Fruit Juice Smoothie lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Strawberry Banana ODWALLA Fruit Juice Smoothie lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.8 times more Energy, 1.8 times more Carbohydrate, 3 times more Fiber and 4.6 times more Protein than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While 1 kg of Strawberry Banana ODWALLA Fruit Juice Smoothie contains 6.9 times more Sugars and 8.7 times more Fructose than Baked Whole Red Potatoes.
• 1 kilogram of Strawberry Banana ODWALLA Fruit Juice Smoothie provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Strawberry Banana ODWALLA Fruit Juice Smoothie provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.