Comparing Nutrients in 500 calories Baked Potato Flesh VS Cranberry-grape Juice Drink, Bottled

Weight per 500 calories

• Baked Potato Flesh: 538g
• Cranberry-grape Juice Drink, Bottled: 893g

Baked Potato Flesh has 1.7 times more energy per 100g than Cranberry-grape Juice Drink, Bottled. It has average energy density when compared to other foods. Cranberry-grape Juice Drink, Bottled having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Baked Potato Flesh	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	96% 125g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.2% 8.06g	2.35% 0.89g	38g per day for Men 19-50 years
Protein	19% 10.5g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	19.2% 0.25mg	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	12% 48.4μg	2.23% 8.93μg	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	76.5% 69mg	317% 286mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.43% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	2.7% 27mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	6.94% 0.063mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14.5% 580μg	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	23.5% 1.9mg	1.1% 0.089mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	6.38% 26.8mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	61.3% 1.4mg	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	38.4% 269mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.8% 26.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	11% 405g	20.7% 764g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Cranberry-grape Juice Drink, Bottled Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Cranberry-grape Juice Drink, Bottled?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Cranberry-grape Juice Drink, Bottled:

• 500 calories of Baked Potato Flesh have 6.3 times more Vitamin B1, 7 times more Vitamin B3, 6.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While 500 kcal of Cranberry-grape Juice Drink, Bottled contain 1.4 times more Vitamin B2 and 4.2 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 500 calories of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Cranberry-grape Juice Drink, Bottled:

• 500 calories of Baked Potato Flesh have 18.5 times more Copper, 21.1 times more Iron, 5 times more Magnesium, 7.5 times more Phosphorus, 9.8 times more Potassium and 4.4 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• While 500 kcal of Cranberry-grape Juice Drink, Bottled contain 1.6 times more Manganese and 1.9 times more Water than Baked Potatoes Flesh no Salt.
• 500 calories of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 9 times more Fiber and 5.9 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Baked Potato Flesh and Cranberry-grape Juice Drink, Bottled offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Omega 6 in 500 calories.