Comparing Nutrients in 1 pound Baked Red Potatoes VS Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Baked Red Potatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	13.6% 395kcal	25.3% 735kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	140% 182g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	179% 130g	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	2.75% 2g	NA	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	23% 0.3mg	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	30.6% 122μg	29.5% 118μg	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	63.5% 57mg	480% 432mg	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	2.4% 0.36mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	49% 0.44mg	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	39.7% 3.18mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	50.3% 1.16mg	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	46.7% 327mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	52.4% 1783mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.04% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Frozen Concentrate Citrus Fruit Juice Drink:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 6.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 14 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 7.6 times more Vitamin C and 2.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Concentrate Citrus Fruit Juice Drink have similar amounts of Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Frozen Concentrate Citrus Fruit Juice Drink:

• Baked Whole Red Potatoes have 1.8 times more Copper, 1.4 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Zinc and 1.3 times more Water than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 2.8 times more Calcium, 5.6 times more Iron and 1.5 times more Manganese than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 9 times more Fiber and 1.9 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 1.9 times more Energy, 2.1 times more Carbohydrate and 20 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.