Comparing Nutrients in 1 pound Acerola Juice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Acerola Juice	7%	11%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Acerola Juice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	68.4% 89g	130g per day for Men 19-50 years
Sugars	28% 20.4g	8.95% 6.5g	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	NA	2.75% 2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Acerola Juice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	74% 0.96mg	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	16% 63.5μg	30.6% 122μg	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	8064% 7257mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acerola Juice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	87.7% 0.79mg	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	28.3% 2.27mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	34% 0.78mg	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	5.83% 41mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Acerola Juice vs Baked Red Potatoes:

• Raw Acerola Juice has 25 times more Vitamin A, 127 times more Vitamin C and 2.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 4 times more Vitamin B3, 1.7 times more Vitamin B5, 53 times more Vitamin B6, 1.9 times more Vitamin B9 and 2 times more Vitamin K than Raw Acerola Juice.
• Both Raw Acerola Juice and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Acerola Juice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Acerola Juice vs Baked Red Potatoes:

• Raw Acerola Juice has 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 8 times more Phosphorus, 5.6 times more Potassium and 4 times more Zinc than Raw Acerola Juice.
• Both Raw Acerola Juice and Baked Whole Red Potatoes have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Acerola Juice has 2.9 times more Omega 3 and 3.1 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Energy, 4.1 times more Carbohydrate, 6 times more Fiber and 5.8 times more Protein than Raw Acerola Juice.
• Both Raw Acerola Juice as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.