Comparing Nutrients in 300 calories Baked Red Potatoes VS Diet Strawberry Kiwi V8 SPLASH Juice Drinks

Weight per 300 calories

• Baked Red Potatoes: 345g
• Diet Strawberry Kiwi V8 SPLASH Juice Drinks: 7500g

Baked Red Potatoes have 21.8 times more energy per 100g than Diet Strawberry Kiwi V8 SPLASH Juice Drinks. It has average energy density when compared to other foods. Diet Strawberry Kiwi V8 SPLASH Juice Drinks having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Diet Strawberry Kiwi V8 SPLASH Juice Drinks?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Diet Strawberry Kiwi V8 SPLASH Juice Drinks	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Diet Strawberry Kiwi V8 SPLASH Juice Drinks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	72.7% 95g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	87% 63g	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	NA	38g per day for Men 19-50 years
Protein	14% 7.93g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Diet Strawberry Kiwi V8 SPLASH Juice Drinks	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	2100% 1890mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	565% 84.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Diet Strawberry Kiwi V8 SPLASH Juice Drinks	Recommended Dietary Allowance
Calcium	3.1% 31mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	NA	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	30% 2.4mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	NA	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	35.5% 248mg	NA	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	65% 975mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	NA	11mg per day for Men 19-50 years
Water	7.15% 264g	200% 7410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Diet Strawberry Kiwi V8 SPLASH Juice Drinks:

• Diet Strawberry Kiwi V8 SPLASH Juice Drinks contain 43.5 times more Vitamin C and 307.2 times more Vitamin E than Baked Whole Red Potatoes.

Comparing minerals per 300 calories for Baked Red Potatoes vs Diet Strawberry Kiwi V8 SPLASH Juice Drinks:

• Baked Whole Red Potatoes have 1.7 times more Potassium than Diet Strawberry Kiwi V8 SPLASH Juice Drinks.
• While Diet Strawberry Kiwi V8 SPLASH Juice Drinks contain 19.3 times more Calcium, 9.3 times more Iron, 23.6 times more Sodium and 28 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have more Protein than Diet Strawberry Kiwi V8 SPLASH Juice Drinks.
• While Diet Strawberry Kiwi V8 SPLASH Juice Drinks contain 1.4 times more Carbohydrate and 12.8 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Diet Strawberry Kiwi V8 SPLASH Juice Drinks have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Diet Strawberry Kiwi V8 SPLASH Juice Drinks have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.