Comparing Nutrients in 300 calories Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E VS Baked White Potatoes

Weight per 300 calories

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: 600g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 1.8 times more energy per unit of mass than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E, which is average in comparison to other foods. Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E having low energy density.

Which food has more nutrients per 300 calories - Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	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	56.2% 73g	53% 68.7g	130g per day for Men 19-50 years
Sugars	82.6% 60g	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	31.5% 23g	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	% 28g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 9.2g	% 1.3g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	18% 6.85g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	18% 72μg	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	209% 188mg	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	25% 3.78mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.4% 84mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	19.5% 1.56mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	7.7% 54mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	14% 522g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Baked White Potatoes:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 2.2 times more Vitamin B1, 4.6 times more Vitamin C and 29 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B2, 5.9 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.7 times more Vitamin B9 than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Baked White Potatoes:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 2.6 times more Calcium, 4.9 times more Manganese and 2.1 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 4.5 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.

Comparison of macro-nutrients per 300 calories:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 12 times more Sugars and 19.5 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.7 times more Fiber and 3.2 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.