Comparing Nutrients in 500 calories Baked Potato Flesh VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 500 calories

• Baked Potato Flesh: 538g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

Baked Potato Flesh has 2.2 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has average energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Baked Potato Flesh	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	92% 120g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	163% 118g	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	3.06% 1.16g	38g per day for Men 19-50 years
Protein	19% 10.5g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	20.6% 0.27mg	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	40.7% 163μg	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	376% 338mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	2.7% 27mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	98% 0.88mg	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	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	8.6% 0.2mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	11% 405g	28% 1031g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Orange-grapefruit juice, canned or bottled, unsweetened?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 500 calories of Baked Potato Flesh have 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.1 times more Vitamin B6 than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 500 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 3.1 times more Vitamin B2, 3.4 times more Vitamin B9, 4.9 times more Vitamin C and 7.6 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Baked Potatoes Flesh no Salt as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 500 calories of Baked Potato Flesh have 1.3 times more Copper, 4.4 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 500 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 2.8 times more Iron and 2.5 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Manganese and Zinc
• Both Baked Potatoes Flesh no Salt as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 6.9 times more Fiber and 1.5 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 500 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 13 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Baked Potatoes Flesh no Salt as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.