Comparing Nutrients in 300 calories Baked White Potatoes VS Orange Pineapple Juice Blend

Weight per 300 calories

• Baked White Potatoes: 326g
• Orange Pineapple Juice Blend: 588g

Baked White Potatoes have 1.8 times more energy per 100g than Orange Pineapple Juice Blend. It has average energy density when compared to other foods. Orange Pineapple Juice Blend having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Orange Pineapple Juice Blend?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Orange Pineapple Juice Blend	3%	1%	96%

Macro Nutrients

	Baked White Potatoes	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.66% 0.11g	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	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	85.8% 62g	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	3.1% 1.18g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	6.36% 1mg	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	27.6% 0.36mg	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	14.7% 59μg	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	266% 239mg	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	2.75% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	22.2% 0.2mg	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	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	97% 2.22mg	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	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	26% 882mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.57% 23.5mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	6.65% 246g	14% 513g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Orange Pineapple Juice Blend:

• Baked Whole White Potatoes have 4.9 times more Vitamin B3, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 15 times more Vitamin K than Orange Pineapple Juice Blend.
• While Orange Pineapple Juice Blend contains 1.5 times more Vitamin B1 and 5.8 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange Pineapple Juice Blend have similar amounts of Vitamin B2 per 300 kcal.
• Both Baked Whole White Potatoes as well as Orange Pineapple Juice Blend 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 Orange Pineapple Juice Blend:

• Baked Whole White Potatoes have 2.1 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 3.8 times more Phosphorus, 2 times more Potassium and 3.2 times more Zinc than Orange Pineapple Juice Blend.
• While Orange Pineapple Juice Blend contains 1.4 times more Calcium, 3.6 times more Manganese and 2.1 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Orange Pineapple Juice Blend have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.7 times more Omega 3, 5.8 times more Fiber and 2.8 times more Protein than Orange Pineapple Juice Blend.
• While Orange Pineapple Juice Blend contains 12.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange Pineapple Juice Blend have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Orange Pineapple Juice Blend have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.