Comparing Nutrients in 500 calories Baked Potato Flesh VS With Added Vitamin C Canned Orange Drink

Weight per 500 calories

• Baked Potato Flesh: 538g
• With Added Vitamin C Canned Orange Drink: 1020g

Baked Potato Flesh has 1.9 times more energy per 100g than With Added Vitamin C Canned Orange Drink. It has average energy density when compared to other foods. With Added Vitamin C Canned Orange Drink having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or With Added Vitamin C Canned Orange Drink?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
With Added Vitamin C Canned Orange Drink	0%	1%	99%

Macro Nutrients

	Baked Potato Flesh	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.064% 0.02g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	97% 126g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	155% 113g	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	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	With Added Vitamin C Canned Orange Drink	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	0.7% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	0% 0mg	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	5.1% 20.4μg	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	650% 585mg	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	1.43% 0.22mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	0% 0mg	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	23.5% 1.9mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	4.9% 0.11mg	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	1.46% 10.2mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	5.4% 184mg	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	2.04% 30.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	1.86% 0.2mg	11mg per day for Men 19-50 years
Water	11% 405g	24% 893g	3700g per day for Men 19-50 years

Baked Potato Flesh VS With Added Vitamin C Canned Orange Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or With Added Vitamin C Canned Orange Drink?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs With Added Vitamin C Canned Orange Drink:

• 500 calories of Baked Potato Flesh have more Vitamin B1, 66.8 times more Vitamin B3, 16.2 times more Vitamin B5, more Vitamin B6 and 2.4 times more Vitamin B9 than With Added Vitamin C Canned Orange Drink.
• While 500 kcal of With Added Vitamin C Canned Orange Drink contain 8.5 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 500 calories of With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs With Added Vitamin C Canned Orange Drink:

• 500 calories of Baked Potato Flesh have more Copper, 4.6 times more Iron, 6.6 times more Magnesium, 7.7 times more Manganese, 26.3 times more Phosphorus, 11.4 times more Potassium and 7.6 times more Zinc than With Added Vitamin C Canned Orange Drink.
• While 500 kcal of With Added Vitamin C Canned Orange Drink contain 2.2 times more Water than Baked Potatoes Flesh no Salt.
• 500 calories of With Added Vitamin C Canned Orange Drink lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as With Added Vitamin C Canned Orange Drink lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have more Fiber and more Protein than With Added Vitamin C Canned Orange Drink.
• While 500 kcal of With Added Vitamin C Canned Orange Drink contain 12.3 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and With Added Vitamin C Canned Orange Drink offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of With Added Vitamin C Canned Orange Drink provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as With Added Vitamin C Canned Orange Drink provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.