Comparing Nutrients in 1 pound Baked Red Potatoes VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	1%	3%	96%

Macro Nutrients

	Baked Red Potatoes	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	13.6% 395kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.83% 0.14g	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	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	71.3% 51.7g	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	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	3.84% 0.05mg	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	2.27% 9.07μg	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	24% 21.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	12% 0.11mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	10% 0.23mg	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	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• 1 pound of Baked Red Potatoes has 72 times more Vitamin B1, 31.9 times more Vitamin B3, 13.6 times more Vitamin B5, 19.3 times more Vitamin B6, 13.5 times more Vitamin B9, 2.6 times more Vitamin C and more Vitamin K than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• Both Baked Red Potatoes and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• 1 pound of Baked Red Potatoes has 7.3 times more Copper, 3.5 times more Iron, 9.3 times more Magnesium, 3.4 times more Manganese, 24 times more Phosphorus, 8.3 times more Potassium and 2.4 times more Zinc than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• Both Baked Red Potatoes and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contain similar levels of Water per one pound.
• 1 pound of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 2.1 times more Energy, 1.7 times more Carbohydrate, more Fiber and 32.9 times more Protein than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• While 1 lb of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contains 8 times more Sugars than Baked Whole Red Potatoes.
• 1 pound of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 3 and Omega 6 in one pound.