Comparing Nutrients in 300 calories Passion-fruit Juice, Yellow VS Baked Red Potatoes

Weight per 300 calories

• Passion-fruit Juice, Yellow: 500g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.5 times more energy per unit of mass than Raw Passion-fruit Juice, Yellow, which is average in comparison to other foods. Passion-fruit Juice, Yellow having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Passion-fruit Juice, Yellow	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	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	3.1% 0.53g	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	55.6% 72.3g	52% 67.6g	130g per day for Men 19-50 years
Sugars	98% 71.3g	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	2.63% 1g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	6% 3.35g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	26% 235μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	10% 40μg	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	101% 91mg	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	0.33% 0.05mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	66.7% 0.6mg	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	22.5% 1.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	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	18% 125mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	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	11.4% 421g	7.15% 264g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Yellow has 68.2 times more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B3 and 2.1 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.8 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Passion-fruit Juice, Yellow vs Baked Red Potatoes:

• Raw Passion-fruit Juice, Yellow has 1.6 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Baked Whole Red Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit Juice, Yellow has 3.1 times more Omega 6 and 14.4 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, 6.2 times more Fiber and 2.4 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.