Comparing Nutrients in 300 calories Baked Potato Flesh VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 300 calories

• Baked Potato Flesh: 323g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g

Baked Potato Flesh has 1.8 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has average energy density when compared to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Baked Potato Flesh	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	101% 73.4g	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	12.7% 4.84g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	33.5% 0.44mg	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	7.26% 29μg	16% 64.7μg	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	46% 41.3mg	78.4% 70.6mg	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	0.86% 0.13mg	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	29.4% 0.26mg	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	14% 1.13mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	268% 6.17mg	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	23% 161mg	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	4.28% 0.47mg	11mg per day for Men 19-50 years
Water	6.58% 243g	13.8% 509g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Pineapple Juice, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Baked Potato Flesh have 3.8 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.7 times more Vitamin B2, 2.2 times more Vitamin B9 and 1.7 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Baked Potato Flesh have 2.6 times more Copper, 3 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 4.7 times more Calcium, 11.9 times more Manganese and 2.1 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 4.1 times more Fiber and 2.7 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 13.4 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.