Comparing Nutrients in 300 calories Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water VS Baked White Potatoes

Weight per 300 calories

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 732g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2.2 times more energy per unit of mass than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water, which is average in comparison to other foods. Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 300 calories - Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	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	54.8% 71g	53% 68.7g	130g per day for Men 19-50 years
Sugars	97% 70.5g	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	1.93% 0.73g	18% 6.85g	38g per day for Men 19-50 years
Protein	7.2% 4.02g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	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	25% 0.3mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	7.3% 29.3μg	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	274% 247mg	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	1.95% 0.29mg	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

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	13% 1.02mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	6.36% 0.15mg	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	14.6% 102mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	29.3% 995mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.3mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	3.33% 0.37mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	17.7% 653g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Baked White Potatoes:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 1.9 times more Vitamin B1 and 6 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Vitamin B3, 2.1 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water 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 Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Baked White Potatoes:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 1.8 times more Calcium and 2.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 2 times more Iron, 4.2 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 3.1 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Baked Whole White Potatoes have similar amounts of Magnesium per 300 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 14.1 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9.4 times more Fiber and 1.7 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.