Comparing Nutrients in 300 calories Baked White Potatoes VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Baked White Potatoes: 326g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Baked White Potatoes have 2.1 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has average energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Baked White Potatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.57% 0.098g	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	55% 71.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	98% 71g	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	1.84% 0.7g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	12.3% 0.16mg	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	24.4% 98μg	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	226% 203mg	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	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	59% 0.53mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	5.16% 0.12mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	6.65% 246g	16.7% 618g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Baked Whole White Potatoes have 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.6 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 12.8 times more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4.9 times more Vitamin C and 7.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Baked Whole White Potatoes have 1.3 times more Magnesium, 5.2 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 2.5 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.4 times more Omega 3, 9.8 times more Fiber and 1.6 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 14.2 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.