Comparing Nutrients in 1 kilogram Baked White Potatoes VS DAILY GREENS Vegetable juice

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
DAILY GREENS Vegetable juice	6%	1%	93%

Macro Nutrients

	Baked White Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Energy	31.7% 920kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.47% 0.15g	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	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	21% 15.3g	74% 53.7g	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	44.6% 32.3g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 4g	% 4.3g	g per day for Men 19-50 years
Fiber	55.3% 21g	50% 19g	38g per day for Men 19-50 years
Protein	37.5% 21g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	669% 6020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	12% 1.93mg	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	246% 3.2mg	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	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	404% 9.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	112% 101mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	880% 1056μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Calcium	10% 100mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	24.4% 0.22mg	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	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	369% 8.5mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.5% 906g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs DAILY GREENS Vegetable juice:

• Baked Whole White Potatoes have 1.7 times more Vitamin B2, 7.9 times more Vitamin B3 and 1.2 times more Vitamin C than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 602 times more Vitamin A, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 11.8 times more Vitamin E and 39.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs DAILY GREENS Vegetable juice:

• Baked Whole White Potatoes have 5.8 times more Copper, 2.5 times more Magnesium and 2.4 times more Potassium than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 11 times more Calcium, 6 times more Iron, 4.5 times more Manganese, 2.1 times more Sodium and 9.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have similar amounts of Phosphorus and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3 times more Energy, 2.6 times more Carbohydrate and 4.3 times more Protein than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 3.5 times more Sugars and 9 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.