Comparing Nutrients in 300 calories Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C VS Baked White Potatoes

Weight per 300 calories

• Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C: 469g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 1.4 times more energy per unit of mass than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C, which is average in comparison to other foods. Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C having low energy density.

Which food has more nutrients per 300 calories - Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75g	53% 68.7g	130g per day for Men 19-50 years
Sugars	102% 74.3g	6.9% 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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	18% 6.85g	38g per day for Men 19-50 years
Protein	0% 0g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 0.69mg	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	0% 0μg	31% 124μg	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% 0mg	45.7% 41mg	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% 0mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	4.7% 0.042mg	46% 0.41mg	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	0% 0mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 0.62mg	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	0% 0mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	10.6% 393g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C vs Baked White Potatoes:

• Baked Whole White Potatoes contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• Both Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C vs Baked White Potatoes:

• Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C have 7.4 times more Sodium and 1.6 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Calcium, 9.8 times more Copper, more Iron, 18.8 times more Magnesium, more Phosphorus, 12.2 times more Potassium and more Zinc than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• Both Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C have 14.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, more Fiber and more Protein than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• Both Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.