Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C: 469g

Boiled Potato Flesh, Cooked In Skin has 1.4 times more energy per 100g than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C. It has average energy density when compared to other foods. Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	0%	0%	100%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	58% 75g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	102% 74.3g	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	1.38% 1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	0% 0g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	0% 0mg	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	8.62% 34.5μg	0% 0μg	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	50% 45mg	0% 0mg	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	0.23% 0.034mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	4.7% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	1.1% 4.7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	21.7% 152mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	0% 0mg	11mg per day for Men 19-50 years
Water	7.17% 265g	10.6% 393g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have more Vitamin B1, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• 300 calories of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 15.4 times more Copper, more Iron, 16.2 times more Magnesium, more Phosphorus, 9 times more Potassium and more Zinc than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• While 300 kcal of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C contain 12.2 times more Sodium and 1.5 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
• 300 calories of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have more Fiber and more Protein than Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C.
• While 300 kcal of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C contain 23.7 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C provide inadequate amounts of Fiber and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Less Than 3 Fruit Flavored Drink% Juice, Not Fortified With Vitamin C provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.