Comparing Nutrients in 300 calories Juice, apple and grape blend, with added ascorbic acid VS Baked Red Potatoes

Weight per 300 calories

• Juice, apple and grape blend, with added ascorbic acid: 600g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.7 times more energy per unit of mass than Juice, apple and grape blend, with added ascorbic acid, which is average in comparison to other foods. Juice, apple and grape blend, with added ascorbic acid having low energy density.

Discover which food has more nutrients per 300 calories - Juice, apple and grape blend, with added ascorbic acid or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Juice, apple and grape blend, with added ascorbic acid	1%	2%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Juice, apple and grape blend, with added ascorbic acid	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	57.5% 74.8g	52% 67.6g	130g per day for Men 19-50 years
Sugars	90% 65.5g	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	53.5% 38.8g	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	% 22.3g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 4.44g	% 1.55g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	1.7% 0.96g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Juice, apple and grape blend, with added ascorbic acid	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	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	0% 0μg	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	188% 169mg	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	0.4% 0.06mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Juice, apple and grape blend, with added ascorbic acid	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.6% 66mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	11% 433μg	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	8.25% 0.66mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	7.7% 54mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	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	2.8% 42mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	14% 522g	7.15% 264g	3700g per day for Men 19-50 years

Juice, Apple And Grape Blend, With Added Ascorbic Acid VS Baked Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Juice, apple and grape blend, with added ascorbic acid or Baked Red Potatoes?

Lets compare vitamin content per 300 calories of Juice, apple and grape blend, with added ascorbic acid vs Baked Red Potatoes:

• 300 calories of Juice, apple and grape blend, with added ascorbic acid have 3.9 times more Vitamin C than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 6.9 times more Vitamin B1, 1.9 times more Vitamin B2, 10.5 times more Vitamin B3, 5.6 times more Vitamin B5, 5.8 times more Vitamin B6, more Vitamin B9 and 8 times more Vitamin K than Juice, apple and grape blend, with added ascorbic acid.
• 300 calories of Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Juice, apple and grape blend, with added ascorbic acid as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Juice, apple and grape blend, with added ascorbic acid vs Baked Red Potatoes:

• 300 calories of Juice, apple and grape blend, with added ascorbic acid have 2.1 times more Calcium and 2 times more Water than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 10 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 4.6 times more Phosphorus, 3.3 times more Potassium and 4.6 times more Zinc than Juice, apple and grape blend, with added ascorbic acid.
• 300 calories of Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Zinc
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Juice, apple and grape blend, with added ascorbic acid have 13.3 times more Sugars and 25.5 times more Fructose than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 5.2 times more Fiber and 8.3 times more Protein than Juice, apple and grape blend, with added ascorbic acid.
• Both Juice, apple and grape blend, with added ascorbic acid and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Fiber and Protein
• Both Juice, apple and grape blend, with added ascorbic acid as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.