Comparing Nutrients in 300 calories Canned Pineapple And Orange Juice Drink VS Baked Red Potatoes

Weight per 300 calories

• Canned Pineapple And Orange Juice Drink: 600g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.7 times more energy per unit of mass than Canned Pineapple And Orange Juice Drink, which is average in comparison to other foods. Canned Pineapple And Orange Juice Drink having low energy density.

Which food has more nutrients per 300 calories - Canned Pineapple And Orange Juice Drink or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Pineapple And Orange Juice Drink	10%	0%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Pineapple And Orange Juice Drink	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 70.8g	52% 67.6g	130g per day for Men 19-50 years
Sugars	96% 69.5g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	14% 7.8g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Canned Pineapple And Orange Juice Drink	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.76% 1.24mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	56.2% 0.73mg	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	13.5% 54μg	23.3% 93μg	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	150% 135mg	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pineapple And Orange Juice Drink	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3% 30mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	7.38% 295μg	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	20.3% 1.62mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	26% 0.6mg	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	3.43% 24mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	14% 521g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Pineapple And Orange Juice Drink vs Baked Red Potatoes:

• Canned Pineapple And Orange Juice Drink has 3.1 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 16.1 times more Vitamin K than Canned Pineapple And Orange Juice Drink.
• Both Canned Pineapple And Orange Juice Drink as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Pineapple And Orange Juice Drink vs Baked Red Potatoes:

• Canned Pineapple And Orange Juice Drink has 3.6 times more Manganese and 2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 10.3 times more Phosphorus, 6.8 times more Potassium and 3.8 times more Zinc than Canned Pineapple And Orange Juice Drink.
• Both Canned Pineapple And Orange Juice Drink and Baked Whole Red Potatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pineapple And Orange Juice Drink has 14.1 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3 and 10.3 times more Fiber than Canned Pineapple And Orange Juice Drink.
• Both Canned Pineapple And Orange Juice Drink and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Pineapple And Orange Juice Drink as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.