Comparing Nutrients in 500 calories Strawberry Banana ODWALLA Fruit Juice Smoothie VS Baked White Potatoes

Weight per 500 calories

• Strawberry Banana ODWALLA Fruit Juice Smoothie: 1042g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 1.9 times more energy per unit of mass than Strawberry Banana ODWALLA Fruit Juice Smoothie, which is average in comparison to other foods. Strawberry Banana ODWALLA Fruit Juice Smoothie having low energy density.

Which food has more nutrients per 500 calories - Strawberry Banana ODWALLA Fruit Juice Smoothie or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.61g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	88% 115g	130g per day for Men 19-50 years
Sugars	142% 103g	11.5% 8.3g	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	55% 40g	2.7% 1.96g	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	% 26.8g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 36.3g	% 2.17g	g per day for Men 19-50 years
Fiber	16.4% 6.25g	30% 11.4g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	12.7% 115μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	88.2% 1.15mg	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	78% 313μg	51.6% 207μg	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	444% 400mg	76% 68.5mg	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	620% 93mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.94% 8.33μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10.4% 104mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	44.7% 1.03mg	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	26.8% 188mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	61.6% 2094mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24.7% 914g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Strawberry Banana ODWALLA Fruit Juice Smoothie vs Baked White Potatoes:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 21.1 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B9, 5.8 times more Vitamin C and 427.9 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.8 times more Vitamin K than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Strawberry Banana ODWALLA Fruit Juice Smoothie vs Baked White Potatoes:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 1.9 times more Calcium, 1.8 times more Manganese and 2.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 1.7 times more Iron, 2.2 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Baked Whole White Potatoes have similar amounts of Magnesium per 500 kcal.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 1.3 times more Omega 3, 12.4 times more Sugars and 20.4 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Fiber and 2.2 times more Protein than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.