Comparing Nutrients in 500 calories Baked Red Potatoes VS Canned Guava Nectar with Vitamin C

Weight per 500 calories

• Baked Red Potatoes: 575g
• Canned Guava Nectar with Vitamin C: 794g

Baked Red Potatoes have 1.4 times more energy per 100g than Canned Guava Nectar with Vitamin C. It has average energy density when compared to other foods. Canned Guava Nectar with Vitamin C having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Guava Nectar with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Baked Red Potatoes	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	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	99% 129g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	142% 103g	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	63% 45.7g	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	% 45g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0.56g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	6.1% 0.079mg	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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	186% 167mg	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	3.07% 0.46mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	15% 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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	20% 0.46mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	12% 441g	18% 663g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Canned Guava Nectar With Vitamin C Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Guava Nectar with Vitamin C?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Canned Guava Nectar with Vitamin C:

• 500 calories of Baked Red Potatoes have 17.4 times more Vitamin B1, 12.1 times more Vitamin B2, 6.8 times more Vitamin B3, 3.1 times more Vitamin B5, 15.4 times more Vitamin B6, 6.5 times more Vitamin B9 and 2 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• While 500 kcal of Canned Guava Nectar with Vitamin C contain 2.3 times more Vitamin C than Baked Whole Red Potatoes.
• 500 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Canned Guava Nectar with Vitamin C:

• 500 calories of Baked Red Potatoes have 7.4 times more Copper, 1.3 times more Iron, 10.1 times more Magnesium, 2.2 times more Manganese, 26.1 times more Phosphorus, 10.1 times more Potassium and 9.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• While 500 kcal of Canned Guava Nectar with Vitamin C contain 1.5 times more Water than Baked Whole Red Potatoes.
• 500 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.3 times more Fiber and 18.5 times more Protein than Canned Guava Nectar with Vitamin C.
• While 500 kcal of Canned Guava Nectar with Vitamin C contain 12.5 times more Sugars and 18.1 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Guava Nectar with Vitamin C offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein