Comparing Nutrients in 1 kilogram Baked White Potatoes VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Baked White Potatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	31.7% 920kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	87% 113g	130g per day for Men 19-50 years
Sugars	21% 15.3g	133% 96g	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	4.97% 3.6g	79% 57.3g	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	% 6.3g	% 26.3g	g per day for Men 19-50 years
Sucrose	% 4g	% 12.6g	g per day for Men 19-50 years
Fiber	55.3% 21g	5.26% 2g	38g per day for Men 19-50 years
Protein	37.5% 21g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	14% 0.18mg	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	95% 380μg	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	428% 385mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	10% 100mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.78% 391μg	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	80% 6.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	32% 0.74mg	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	107% 750mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24% 882g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Apple Juice with Vitamin C:

• Baked Whole White Potatoes have 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 20.9 times more Vitamin B3, 7.8 times more Vitamin B5, 11.7 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 3.1 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Apple Juice with Vitamin C:

• Baked Whole White Potatoes have 1.3 times more Calcium, 10.6 times more Copper, 5.3 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 10.7 times more Phosphorus, 5.4 times more Potassium and 17.5 times more Zinc than Bottled Apple Juice with Vitamin C.
• Both Baked Whole White Potatoes and Bottled Apple Juice with Vitamin C have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2 times more Energy, 1.9 times more Carbohydrate, 10.5 times more Fiber and 21 times more Protein than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 6.3 times more Sugars and 15.9 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.