Comparing Nutrients in 1 kilogram Baked White Potatoes VS Passion-fruit Juice, Purple

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	31.7% 920kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.13% 0.04g	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	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	105% 136g	130g per day for Men 19-50 years
Sugars	21% 15.3g	185% 134g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	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	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	38.5% 0.5mg	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	17.5% 70μg	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	331% 298mg	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	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	10% 100mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	59% 0.53mg	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	80% 6.4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	81.8% 2780mg	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% 60mg	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% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Passion-fruit Juice, Purple:

• Baked Whole White Potatoes have more Vitamin B1, 4.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 6.8 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 36 times more Vitamin A, 3 times more Vitamin B2 and 2.4 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Passion-fruit Juice, Purple have similar amounts of Vitamin B3 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Passion-fruit Juice, Purple:

• Baked Whole White Potatoes have 2.5 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 5.8 times more Phosphorus, 2 times more Potassium and 7 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Baked Whole White Potatoes and Raw Passion-fruit Juice, Purple have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.8 times more Energy, 1.6 times more Carbohydrate, 10.5 times more Fiber and 5.4 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 8.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.