Comparing Nutrients in 300 calories Passion-fruit Juice, Purple VS Baked White Potatoes

Weight per 300 calories

• Passion-fruit Juice, Purple: 588g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 1.8 times more energy per unit of mass than Raw Passion-fruit Juice, Purple, which is average in comparison to other foods. Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 300 calories - Passion-fruit Juice, Purple or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Passion-fruit Juice, Purple	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	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	1% 0.17g	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	61.5% 80g	53% 68.7g	130g per day for Men 19-50 years
Sugars	109% 79g	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	3.1% 1.18g	18% 6.85g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	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	59.3% 0.77mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	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	22.6% 0.29mg	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	10.3% 41μg	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	195% 175mg	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	0.39% 0.059mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	17.6% 1.4mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	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	11% 76.5mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	13.6% 504g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Passion-fruit Juice, Purple vs Baked White Potatoes:

• Raw Passion-fruit Juice, Purple has 64.9 times more Vitamin A, 5.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, 2.3 times more Vitamin B6, 3 times more Vitamin B9 and 3.7 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Passion-fruit Juice, Purple vs Baked White Potatoes:

• Raw Passion-fruit Juice, Purple has 2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3.2 times more Phosphorus and 3.9 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Baked Whole White Potatoes have similar amounts of Magnesium and Potassium per 300 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit Juice, Purple has 15.8 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, 5.8 times more Fiber and 3 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.