Comparing Nutrients in 500 calories Grape juice, canned or bottled, unsweetened, without added ascorbic acid VS Baked White Potatoes

Weight per 500 calories

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid: 833g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 1.5 times more energy per unit of mass than Grape juice, canned or bottled, unsweetened, without added ascorbic acid, which is average in comparison to other foods. Grape juice, canned or bottled, unsweetened, without added ascorbic acid having low energy density.

Which food has more nutrients per 500 calories - Grape juice, canned or bottled, unsweetened, without added ascorbic acid or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	95% 123g	88% 115g	130g per day for Men 19-50 years
Sugars	163% 118g	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	84.6% 61.3g	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	% 56.8g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 2.17g	g per day for Men 19-50 years
Fiber	4.4% 1.67g	30% 11.4g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	0% 0μg	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	0.93% 0.83mg	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	0% 0mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.17% 92mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	28.8% 1150μg	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	20% 83.3mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	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	16.7% 117mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	19% 704g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 7.5 times more Vitamin B3, 5.2 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9, 82.2 times more Vitamin C and 4.4 times more Vitamin K than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Baked White Potatoes:

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid has 1.7 times more Calcium, 1.9 times more Manganese and 1.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 3.5 times more Phosphorus, 3.4 times more Potassium and 3.3 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid has 14.2 times more Sugars and 31.3 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Omega 3, 6.8 times more Fiber and 3.7 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.