Comparing Nutrients in 300 calories Baked White Potatoes VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 300 calories

• Baked White Potatoes: 326g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g

Baked White Potatoes have 1.6 times more energy per 100g than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS. It has average energy density when compared to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Baked White Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.47% 0.08g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	6.9% 5g	84.7% 61.4g	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	31% 22.6g	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	% 21.8g	g per day for Men 19-50 years
Fiber	18% 6.85g	8.46% 3.2g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	6.03% 3.38g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	11% 1.8mg	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	33% 0.43mg	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	22.8% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	123% 2.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	37% 33.2mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	36% 43.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	29% 0.26mg	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	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	316% 7.27mg	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	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	6.65% 246g	12.4% 459g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Baked Whole White Potatoes have 2.8 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 34.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, more Vitamin B12, 7.4 times more Vitamin E and 4.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Baked Whole White Potatoes have 1.6 times more Copper, 2.9 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 3 times more Calcium, 11.8 times more Manganese, 2.6 times more Sodium and 1.9 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Iron and Magnesium per 300 kcal.
• Both Baked Whole White Potatoes as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.1 times more Fiber and 2 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.1 times more Omega 3, 12.3 times more Sugars and 19.3 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.