Comparing Nutrients in 1 pound Bottled Pomegranate Juice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Bottled Pomegranate Juice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.45% 245kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	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	1.33% 0.23g	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	46% 59.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	40% 29g	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	% 28.5g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.04g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	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	5.67% 0.068mg	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	6.6% 1.06mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	27.2% 109μg	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	0.5% 0.45mg	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	11.5% 1.72mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.3% 47μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	5.67% 0.45mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	7.13% 50mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Pomegranate Juice VS Baked Red Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Bottled Pomegranate Juice versus 1 lb of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Bottled Pomegranate Juice has 4.8 times more Vitamin E and 3.7 times more Vitamin K than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 4.8 times more Vitamin B1, 3.3 times more Vitamin B2, 6.8 times more Vitamin B3, 5.3 times more Vitamin B6 and 126 times more Vitamin C than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Baked Red Potatoes provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Bottled Pomegranate Juice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Baked Whole Red Potatoes contains 8.3 times more Copper, 7 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 6.5 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Baked Red Potatoes contain similar levels of Water per one pound.
• 1 pound of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Pomegranate Juice as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bottled Pomegranate Juice has 8.8 times more Sugars and 14.5 times more Fructose than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 1.6 times more Energy, 1.5 times more Carbohydrate, 18 times more Fiber and 15.3 times more Protein than Bottled Pomegranate Juice.
• 1 pound of Bottled Pomegranate Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Bottled Pomegranate Juice as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.