Comparing Nutrients in 300 calories Baked White Potatoes VS Apple Juice with Vitamin C

Weight per 300 calories

• Baked White Potatoes: 326g
• Apple Juice with Vitamin C: 652g

Baked White Potatoes have 2 times more energy per 100g than Apple Juice with Vitamin C. It has average energy density when compared to other foods. Bottled Apple Juice with Vitamin C having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Apple Juice with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Baked White Potatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.87% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	86.5% 62.7g	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	1.6% 1.17g	51.5% 37.4g	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	% 2.05g	% 17g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 8.2g	g per day for Men 19-50 years
Fiber	18% 6.85g	3.43% 1.3g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	8.53% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	9.03% 0.12mg	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	31% 124μg	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	45.7% 41mg	279% 251mg	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	0.87% 0.13mg	0.43% 0.065mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	8.7% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.38% 255μg	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	26% 2.1mg	9.8% 0.78mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	21% 0.48mg	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% 245mg	6.52% 45.7mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.74% 26mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	6.65% 246g	15.6% 575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Apple Juice with Vitamin C:

• Baked Whole White Potatoes have 1.3 times more Vitamin B2, 10.5 times more Vitamin B3, 3.9 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 6.1 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Bottled Apple Juice with Vitamin C have similar amounts of Vitamin B1 per 300 kcal.
• Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Apple Juice with Vitamin C:

• Baked Whole White Potatoes have 5.3 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium and 8.8 times more Zinc than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 1.6 times more Calcium and 2.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 5.3 times more Fiber and 10.5 times more Protein than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 12.6 times more Sugars and 31.8 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Bottled Apple Juice with Vitamin C have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.