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

Macros Ratio

	Protein	Fat	Carbs
DAILY GREENS Vegetable juice	6%	1%	93%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	DAILY GREENS Vegetable juice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.7% 310kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	151% 196g	130g per day for Men 19-50 years
Sugars	74% 53.7g	19.7% 14.3g	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	44.6% 32.3g	6.07% 4.4g	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	% 17g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 4.5g	g per day for Men 19-50 years
Fiber	50% 19g	47.4% 18g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	41% 23g	56g per day for Men 19-50 years

Vitamins

	DAILY GREENS Vegetable juice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	669% 6020μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	163% 2.12mg	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	158% 630μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	404% 9.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	140% 126mg	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	31.3% 4.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	880% 1056μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	DAILY GREENS Vegetable juice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	110% 1100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	193% 1.74mg	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	481% 38.5mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	369% 8.5mg	75.2% 1.73mg	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	129% 900mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	20.7% 767g	3700g per day for Men 19-50 years

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

• Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have 602 times more Vitamin A, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, 5.9 times more Vitamin E and 37.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B1, 2 times more Vitamin B2 and 8.3 times more Vitamin B3 than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• Both Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS and Baked Whole Red Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 1 kg.

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

• Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have 12.2 times more Calcium, 5.5 times more Iron, 4.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Sodium and 8.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.9 times more Copper, 2.5 times more Magnesium and 2.4 times more Potassium than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• Both Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have 3.8 times more Sugars and 7.3 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Energy, 2.4 times more Carbohydrate and 4.7 times more Protein than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• Both Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS and Baked Whole Red Potatoes have similar amounts of Fiber per 1 kg.
• Both Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.