Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Baked Red Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	30% 870kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.4% 0.77g	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	2.94% 0.5g	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% 131g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	174% 127g	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	88% 63.7g	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	% 62.8g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0g	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	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	30.8% 0.4mg	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	60% 240μg	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	1.1% 1mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	9% 90mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	23.3% 0.21mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	41.3% 0.95mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Bottled Pomegranate Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Bottled Pomegranate Juice:

• 1 kilogram of Baked Red Potatoes has 4.8 times more Vitamin B1, 3.3 times more Vitamin B2, 6.8 times more Vitamin B3, 5.3 times more Vitamin B6 and 126 times more Vitamin C than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 4.8 times more Vitamin E and 3.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Baked Whole Red Potatoes as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Bottled Pomegranate Juice:

• 1 kilogram of Baked Red Potatoes has 8.3 times more Copper, 7 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 6.5 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Bottled Pomegranate Juice.
• Both Baked Red Potatoes and Bottled Pomegranate Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Bottled Pomegranate Juice 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 15.3 times more Protein than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 8.8 times more Sugars and 14.5 times more Fructose than Baked Whole Red Potatoes.
• 1 kilogram of Bottled Pomegranate Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.