Comparing Nutrients in 1 kilogram Baked White Potatoes VS Juice, apple and grape blend, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Juice, apple and grape blend, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Baked White Potatoes	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Energy	31.7% 920kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	96% 125g	130g per day for Men 19-50 years
Sugars	21% 15.3g	151% 109g	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	89% 64.6g	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	% 37.2g	g per day for Men 19-50 years
Sucrose	% 4g	% 7.4g	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	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Juice, apple and grape blend, with added ascorbic acid	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	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	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	313% 282mg	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	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 721μg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	18% 0.41mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	28.2% 960mg	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	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Juice, apple and grape blend, with added ascorbic acid per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Juice, apple and grape blend, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Juice, apple and grape blend, with added ascorbic acid:

• 1 kilogram of Baked White Potatoes has 8 times more Vitamin B1, 2.9 times more Vitamin B2, 17.6 times more Vitamin B3, 10.9 times more Vitamin B5, 10 times more Vitamin B6, more Vitamin B9 and 13.5 times more Vitamin K than Juice, apple and grape blend, with added ascorbic acid.
• While 1 kg of Juice, apple and grape blend, with added ascorbic acid contains 2.2 times more Vitamin C than Baked Whole White Potatoes.
• 1 kilogram of Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Baked Whole White Potatoes as well as Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Juice, apple and grape blend, with added ascorbic acid:

• 1 kilogram of Baked White Potatoes has 12.7 times more Copper, 5.8 times more Iron, 3.9 times more Magnesium, 4.6 times more Manganese, 8.3 times more Phosphorus, 5.7 times more Potassium and 7 times more Zinc than Juice, apple and grape blend, with added ascorbic acid.
• Both Baked White Potatoes and Juice, apple and grape blend, with added ascorbic acid contain similar levels of Water per one kilogram.
• 1 kilogram of Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Whole White Potatoes as well as Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 1.8 times more Energy, 1.7 times more Carbohydrate, 10.5 times more Fiber and 13.1 times more Protein than Juice, apple and grape blend, with added ascorbic acid.
• While 1 kg of Juice, apple and grape blend, with added ascorbic acid contains 7.1 times more Sugars and 17.9 times more Fructose than Baked Whole White Potatoes.
• 1 kilogram of Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole White Potatoes as well as Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.