Comparing Nutrients in 500 calories Pink Grapefruit Juice with Calcium VS Baked Red Potatoes

Weight per 500 calories

• Pink Grapefruit Juice with Calcium: 1282g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 2.2 times more energy per unit of mass than Pink or Red Grapefruit Juice with Added Calcium , which is average in comparison to other foods. Pink Grapefruit Juice with Calcium having low energy density.

Which food has more nutrients per 500 calories - Pink Grapefruit Juice with Calcium or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit Juice with Calcium	5%	16%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pink Grapefruit Juice with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.93% 2.2g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	49.7% 0.79g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	86.6% 113g	130g per day for Men 19-50 years
Sugars	141% 102g	11.3% 8.2g	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	48.6% 35.3g	3.5% 2.53g	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	% 34.2g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 32.6g	% 2.6g	g per day for Men 19-50 years
Fiber	10% 3.85g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit Juice with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	22.8% 205μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.6% 0.49mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.2% 3.46mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	94% 1.2mg	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	38.5% 154μg	38.8% 155μg	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	316% 285mg	80.5% 72.4mg	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	17% 2.56mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Grapefruit Juice with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	187% 1872mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	111% 1mg	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	9.6% 0.77mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	43.2% 0.99mg	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	29.3% 205mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.6mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	4.66% 0.51mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	31.5% 1164g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pink Grapefruit Juice with Calcium vs Baked Red Potatoes:

• Pink or Red Grapefruit Juice with Added Calcium has 35.7 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 3.9 times more Vitamin C and 5.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Pink or Red Grapefruit Juice with Added Calcium .
• Both Pink or Red Grapefruit Juice with Added Calcium and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Pink or Red Grapefruit Juice with Added Calcium as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pink Grapefruit Juice with Calcium vs Baked Red Potatoes:

• Pink or Red Grapefruit Juice with Added Calcium has 36.2 times more Calcium and 2.6 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Copper, 5.2 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 4.5 times more Zinc than Pink or Red Grapefruit Juice with Added Calcium .

Comparison of macro-nutrients per 500 calories:

• Pink or Red Grapefruit Juice with Added Calcium has 10.1 times more Fat, 9.6 times more Saturated Fat, 9.2 times more Omega 3, 10.7 times more Omega 6, 12.4 times more Sugars and 13.9 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Fiber and 2 times more Protein than Pink or Red Grapefruit Juice with Added Calcium .
• Both Pink or Red Grapefruit Juice with Added Calcium and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Pink or Red Grapefruit Juice with Added Calcium as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.