Comparing Nutrients in 500 calories Baked Red Potatoes VS Bottled Apple Juice

Weight per 500 calories

• Baked Red Potatoes: 575g
• Bottled Apple Juice: 1087g

Baked Red Potatoes have 1.9 times more energy per 100g than Bottled Apple Juice. It has average energy density when compared to other foods. Bottled Apple Juice having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Bottled Apple Juice?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bottled Apple Juice	1%	3%	96%

Macro Nutrients

	Baked Red Potatoes	Bottled Apple Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	94% 123g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	144% 105g	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	3.5% 2.53g	86% 62.3g	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	% 3.16g	% 28.6g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 13.7g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	5.72% 2.17g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	1.94% 1.1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bottled Apple Juice	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	15% 0.2mg	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	38.8% 155μg	0% 0μg	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	80.5% 72.4mg	11% 9.8mg	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	3.07% 0.46mg	0.72% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bottled Apple Juice	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	14.5% 0.13mg	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	50.3% 4.02mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	13% 54.3mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	35% 0.8mg	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	59% 414mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	NA	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	2.9% 43.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	1.98% 0.22mg	11mg per day for Men 19-50 years
Water	12% 441g	26% 959g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Bottled Apple Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Bottled Apple Juice?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Bottled Apple Juice:

• 500 calories of Baked Red Potatoes have 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 11.6 times more Vitamin B3, 3.7 times more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin B9, 7.4 times more Vitamin C and more Vitamin K than Bottled Apple Juice.
• 500 calories of Bottled Apple Juice have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Bottled Apple Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Bottled Apple Juice:

• 500 calories of Baked Red Potatoes have 7.7 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.2 times more Manganese, 5.4 times more Phosphorus, 2.9 times more Potassium and 10.6 times more Zinc than Bottled Apple Juice.
• While 500 kcal of Bottled Apple Juice contain 2.2 times more Water than Baked Whole Red Potatoes.
• 500 calories of Bottled Apple Juice lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Bottled Apple Juice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 4.8 times more Fiber and 12.2 times more Protein than Bottled Apple Juice.
• While 500 kcal of Bottled Apple Juice contain 12.7 times more Sugars and 24.6 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bottled Apple Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bottled Apple Juice provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Bottled Apple Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.