Comparing Nutrients in 300 calories Orange-grapefruit juice, canned or bottled, unsweetened VS Baked Potato Flesh

Weight per 300 calories

• Orange-grapefruit juice, canned or bottled, unsweetened: 698g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 2.2 times more energy per unit of mass than Orange-grapefruit juice, canned or bottled, unsweetened, which is average in comparison to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 300 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	98% 71g	7.56% 5.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	4.65% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.34mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	74.7% 0.97mg	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	24.4% 98μg	7.26% 29μg	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	226% 203mg	46% 41.3mg	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	6.5% 0.98mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	77% 0.69mg	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	40% 3.2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.8mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	5.16% 0.12mg	22.6% 0.52mg	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% 98mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	16.7% 618g	6.58% 243g	3700g per day for Men 19-50 years

Orange-grapefruit Juice, Canned Or Bottled, Unsweetened VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened vs Baked Potato Flesh:

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 3.1 times more Vitamin B2, 3.4 times more Vitamin B9, 4.9 times more Vitamin C and 7.6 times more Vitamin E than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.1 times more Vitamin B6 than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Baked Potato Flesh provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Orange-grapefruit juice, canned or bottled, unsweetened vs Baked Potato Flesh:

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 2.8 times more Iron and 2.5 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Copper, 4.4 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Baked Potato Flesh contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Manganese and Zinc
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 13 times more Sugars than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 6.9 times more Fiber and 1.5 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.