Comparing Nutrients in 300 calories Baked Red Potatoes VS Limeade, frozen concentrate, prepared with water

Weight per 300 calories

• Baked Red Potatoes: 345g
• Limeade, frozen concentrate, prepared with water: 577g

Baked Red Potatoes have 1.7 times more energy per 100g than Limeade, frozen concentrate, prepared with water. It has average energy density when compared to other foods. Limeade, frozen concentrate, prepared with water having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Limeade, frozen concentrate, prepared with water?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Limeade, frozen concentrate, prepared with water	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Limeade, frozen concentrate, prepared with water	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	0% 0g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0% 0g	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	61% 79.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	106% 76.6g	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	0% 0g	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	Limeade, frozen concentrate, prepared with water	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	0.96% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	1.33% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	0.32% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	1.78% 0.023mg	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	1.44% 5.77μg	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	20% 18mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Limeade, frozen concentrate, prepared with water	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	10.3% 0.092mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	2.75% 11.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	0.25% 0.006mg	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	0.82% 5.77mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	1.7% 57.7mg	3400mg per day for Men 19-50 years
Selenium	NA	1.05% 0.58μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	1.15% 17.3mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	0.52% 0.058mg	11mg per day for Men 19-50 years
Water	7.15% 264g	13.4% 497g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Limeade, frozen concentrate, prepared with water:

• Baked Whole Red Potatoes have 21.5 times more Vitamin B1, 10 times more Vitamin B2, 105.9 times more Vitamin B3, 17 times more Vitamin B5, 31.7 times more Vitamin B6, 16.1 times more Vitamin B9, 2.4 times more Vitamin C and more Vitamin K than Limeade, frozen concentrate, prepared with water.
• Both Baked Whole Red Potatoes as well as Limeade, frozen concentrate, prepared with water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Limeade, frozen concentrate, prepared with water:

• Baked Whole Red Potatoes have 2.7 times more Calcium, 6.5 times more Copper, more Iron, 8.4 times more Magnesium, 103.4 times more Manganese, 43 times more Phosphorus, 32.6 times more Potassium and 23.9 times more Zinc than Limeade, frozen concentrate, prepared with water.
• While Limeade, frozen concentrate, prepared with water contains 1.9 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have more Omega 3, more Fiber and more Protein than Limeade, frozen concentrate, prepared with water.
• While Limeade, frozen concentrate, prepared with water contains 15.5 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Limeade, frozen concentrate, prepared with water have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Limeade, frozen concentrate, prepared with water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.