Comparing Nutrients in 300 calories Baked Red Potatoes VS Canned Pineapple And Grapefruit Juice Drink

Weight per 300 calories

• Baked Red Potatoes: 345g
• Canned Pineapple And Grapefruit Juice Drink: 638g

Baked Red Potatoes have 1.9 times more energy per 100g than Canned Pineapple And Grapefruit Juice Drink. It has average energy density when compared to other foods. Canned Pineapple And Grapefruit Juice Drink having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Pineapple And Grapefruit Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Pineapple And Grapefruit Juice Drink	2%	2%	96%

Macro Nutrients

	Baked Red Potatoes	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	57% 74g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	101% 73.5g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	14% 7.93g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	7.86% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	6.77% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	20.6% 0.27mg	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	23.3% 93μg	14.4% 57.4μg	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	48.3% 43.4mg	326% 294mg	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	1.84% 0.28mg	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.47% 44.7mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.85% 314μg	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	30% 2.4mg	24.7% 1.98mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	115% 2.64mg	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	35.5% 248mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	11.5% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	5.96% 89.4mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	7.15% 264g	15% 561g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Canned Pineapple And Grapefruit Juice Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Pineapple And Grapefruit Juice Drink?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Canned Pineapple And Grapefruit Juice Drink:

• 300 calories of Baked Red Potatoes have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 15.1 times more Vitamin K than Canned Pineapple And Grapefruit Juice Drink.
• While 300 kcal of Canned Pineapple And Grapefruit Juice Drink contain 6.8 times more Vitamin C than Baked Whole Red Potatoes.
• 300 calories of Canned Pineapple And Grapefruit Juice Drink have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Canned Pineapple And Grapefruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Canned Pineapple And Grapefruit Juice Drink:

• 300 calories of Baked Red Potatoes have 2.1 times more Copper, 1.2 times more Iron, 2.5 times more Magnesium, 6.5 times more Phosphorus, 4.8 times more Potassium and 3.6 times more Zinc than Canned Pineapple And Grapefruit Juice Drink.
• While 300 kcal of Canned Pineapple And Grapefruit Juice Drink contain 4.4 times more Manganese and 2.1 times more Water than Baked Whole Red Potatoes.
• 300 calories of Canned Pineapple And Grapefruit Juice Drink lack sufficient amounts of Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Canned Pineapple And Grapefruit Juice Drink lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 9.7 times more Fiber and 6.2 times more Protein than Canned Pineapple And Grapefruit Juice Drink.
• While 300 kcal of Canned Pineapple And Grapefruit Juice Drink contain 14.9 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Pineapple And Grapefruit Juice Drink offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Pineapple And Grapefruit Juice Drink provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Canned Pineapple And Grapefruit Juice Drink provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.