Comparing Nutrients in 1 pound Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.7% 281kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	51.5% 67g	68.4% 89g	130g per day for Men 19-50 years
Sugars	89% 64.4g	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	46% 33.4g	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	% 31g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 2.04g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	3% 1.68g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.35% 0.22mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	0% 0μg	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	126% 113mg	63.5% 57mg	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	0% 0mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	19% 191mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	15.6% 626μg	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	14% 1.13mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	9.07% 63.5mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.4% 383g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Baked Red Potatoes:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 2 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 12 times more Vitamin B3, 7.1 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin B9 and 7 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Baked Red Potatoes:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 4.7 times more Calcium and 1.4 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9.7 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium, 5.1 times more Phosphorus, 5.2 times more Potassium and 5.7 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 9.9 times more Sugars and 16.7 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate, 9 times more Fiber and 6.2 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.