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

Weight per 500 calories

• Pink Grapefruit Juice with Calcium: 1282g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2.4 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 White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit Juice with Calcium	5%	16%	79%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pink Grapefruit Juice with Calcium	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	6.93% 2.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	49.7% 0.79g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	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	76.3% 99g	88% 115g	130g per day for Men 19-50 years
Sugars	141% 102g	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	48.6% 35.3g	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	% 34.2g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 32.6g	% 2.17g	g per day for Men 19-50 years
Fiber	10% 3.85g	30% 11.4g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit Juice with Calcium	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	22.8% 205μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.6% 0.49mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.2% 3.46mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	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	38.5% 154μg	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	316% 285mg	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	17% 2.56mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Grapefruit Juice with Calcium	Baked White Potatoes	Recommended Dietary Allowance
Calcium	187% 1872mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	9.6% 0.77mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	29.3% 205mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	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	1.7% 25.6mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	4.66% 0.51mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	31.5% 1164g	11% 410g	3700g per day for Men 19-50 years

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

• Pink or Red Grapefruit Juice with Added Calcium has 37.7 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 4.2 times more Vitamin C and 11.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Vitamin B3, 2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Pink or Red Grapefruit Juice with Added Calcium .
• Both Pink or Red Grapefruit Juice with Added Calcium 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 Pink Grapefruit Juice with Calcium vs Baked White Potatoes:

• Pink or Red Grapefruit Juice with Added Calcium has 34.4 times more Calcium and 2.8 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 3.7 times more Zinc than Pink or Red Grapefruit Juice with Added Calcium .
• Both Pink or Red Grapefruit Juice with Added Calcium as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pink or Red Grapefruit Juice with Added Calcium has 10.7 times more Fat, 10.2 times more Saturated Fat, 9.8 times more Omega 3, 11.3 times more Omega 6, 12.3 times more Sugars and 18 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Fiber and 1.7 times more Protein than Pink or Red Grapefruit Juice with Added Calcium .
• Both Pink or Red Grapefruit Juice with Added Calcium and Baked Whole White 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 White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.