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

Weight per 300 calories

• Baked White Potatoes: 326g
• Diet Strawberry Kiwi V8 SPLASH Juice Drinks: 7500g

Baked White Potatoes have 23 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 White Potatoes or Diet Strawberry Kiwi V8 SPLASH Juice Drinks?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Diet Strawberry Kiwi V8 SPLASH Juice Drinks	0%	0%	100%

Macro Nutrients

	Baked White 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	0.5% 0.49g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	72.7% 95g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	NA	38g per day for Men 19-50 years
Protein	12.2% 6.85g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Diet Strawberry Kiwi V8 SPLASH Juice Drinks	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	565% 84.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Diet Strawberry Kiwi V8 SPLASH Juice Drinks	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	26% 2.1mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	NA	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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% 245mg	NA	700mg per day for Men 19-50 years
Potassium	52% 1774mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	65% 975mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	NA	11mg per day for Men 19-50 years
Water	6.65% 246g	200% 7410g	3700g per day for Men 19-50 years

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

• Diet Strawberry Kiwi V8 SPLASH Juice Drinks contain 46 times more Vitamin C and 649.8 times more Vitamin E than Baked Whole White Potatoes.

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

• Baked Whole White Potatoes have 1.6 times more Potassium than Diet Strawberry Kiwi V8 SPLASH Juice Drinks.
• While Diet Strawberry Kiwi V8 SPLASH Juice Drinks contain 18.4 times more Calcium, 10.8 times more Iron, 42.7 times more Sodium and 30.1 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White 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 12.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Diet Strawberry Kiwi V8 SPLASH Juice Drinks have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Diet Strawberry Kiwi V8 SPLASH Juice Drinks have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.