Comparing Nutrients in 1 pound Baked White Potatoes VS DAILY GREENS Vegetable juice

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
DAILY GREENS Vegetable juice	6%	1%	93%

Macro Nutrients

	Baked White Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Energy	14.4% 417kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	28.4% 37g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	33.6% 24.4g	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	2.25% 1.63g	20.2% 14.7g	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	% 2.86g	% 7.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.95g	g per day for Men 19-50 years
Fiber	25% 9.53g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	5.47% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	112% 1.45mg	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	43% 172μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	183% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	51% 46mg	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	1.2% 0.18mg	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	11% 0.1mg	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	36.3% 2.9mg	218% 17.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	167% 3.85mg	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	48.6% 340mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs DAILY GREENS Vegetable juice:

• Baked Whole White Potatoes have 1.7 times more Vitamin B2, 7.9 times more Vitamin B3 and 1.2 times more Vitamin C than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 602 times more Vitamin A, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 11.8 times more Vitamin E and 39.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have similar amounts of Vitamin B1 per 1 lb.
• Both Baked Whole White Potatoes as well as Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs DAILY GREENS Vegetable juice:

• Baked Whole White Potatoes have 5.8 times more Copper, 2.5 times more Magnesium and 2.4 times more Potassium than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 11 times more Calcium, 6 times more Iron, 4.5 times more Manganese, 2.1 times more Sodium and 9.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have similar amounts of Phosphorus and Water per 1 lb.
• Both Baked Whole White Potatoes as well as Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 3 times more Energy, 2.6 times more Carbohydrate and 4.3 times more Protein than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 3.5 times more Sugars and 9 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have similar amounts of Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.