Comparing Nutrients in 1 pound Passion-fruit Juice, Purple VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Passion-fruit Juice, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.98% 231kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	47.5% 61.7g	68.4% 89g	130g per day for Men 19-50 years
Sugars	84% 60.8g	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	2.4% 0.91g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	18% 163μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	7.94% 31.8μg	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	150% 135mg	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	0.3% 0.045mg	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

	Passion-fruit Juice, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	13.6% 1.1mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	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	8.42% 59mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	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	1.8% 27.2mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.5% 388g	9.4% 348g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Purple has 36 times more Vitamin A, 2.6 times more Vitamin B2 and 2.4 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 4.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 7 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Passion-fruit Juice, Purple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Passion-fruit Juice, Purple vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 3.3 times more Copper, 2.9 times more Iron, 1.6 times more Magnesium, 5.5 times more Phosphorus, 2 times more Potassium and 8 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.
• Both Raw Passion-fruit Juice, Purple as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Passion-fruit Juice, Purple has 9.4 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Energy, 1.4 times more Carbohydrate, 9 times more Fiber and 5.9 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.