Comparing Nutrients in 500 calories Baked Red Potatoes VS With Added Nutrients Ready-to-drink Orange Breakfast Drink

Weight per 500 calories

• Baked Red Potatoes: 575g
• With Added Nutrients Ready-to-drink Orange Breakfast Drink: 943g

Baked Red Potatoes have 1.6 times more energy per 100g than With Added Nutrients Ready-to-drink Orange Breakfast Drink. It has average energy density when compared to other foods. With Added Nutrients Ready-to-drink Orange Breakfast Drink having low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or With Added Nutrients Ready-to-drink Orange Breakfast Drink?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
With Added Nutrients Ready-to-drink Orange Breakfast Drink	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	With Added Nutrients Ready-to-drink Orange Breakfast Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0% 0g	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	96% 125g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	104% 75.7g	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	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	2.5% 0.94g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	With Added Nutrients Ready-to-drink Orange Breakfast Drink	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	7.26% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	9.62% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	14.5% 0.19mg	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	11.8% 47μg	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	252% 226mg	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	2.5% 0.38mg	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	With Added Nutrients Ready-to-drink Orange Breakfast Drink	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	94% 943mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	28.3% 0.25mg	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	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	11.2% 47mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	5.33% 0.12mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	23% 783mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	34% 509mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	12% 441g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs With Added Nutrients Ready-to-drink Orange Breakfast Drink:

• Baked Whole Red Potatoes have 3 times more Vitamin B2, 10.8 times more Vitamin B3, 4.1 times more Vitamin B5, 6.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin K than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain 34.5 times more Vitamin A, 2.7 times more Vitamin B1 and 3.1 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as With Added Nutrients Ready-to-drink Orange Breakfast Drink have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs With Added Nutrients Ready-to-drink Orange Breakfast Drink:

• Baked Whole Red Potatoes have 3.9 times more Copper, 8.5 times more Iron, 3.4 times more Magnesium, 8.1 times more Manganese, 6.3 times more Phosphorus, 4 times more Potassium and 4.9 times more Zinc than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain 18.2 times more Calcium, 7.4 times more Sodium and 1.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have more Omega 3, 11 times more Fiber and more Protein than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain 9.2 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and With Added Nutrients Ready-to-drink Orange Breakfast Drink have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as With Added Nutrients Ready-to-drink Orange Breakfast Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.