Comparing Nutrients in 500 calories Baked Red Potatoes VS Lemon juice from concentrate, bottled, REAL LEMON

Weight per 500 calories

• Baked Red Potatoes: 575g
• Lemon juice from concentrate, bottled, REAL LEMON: 2941g

Baked Red Potatoes have 5.1 times more energy per 100g than Lemon juice from concentrate, bottled, REAL LEMON. It has average energy density when compared to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Lemon juice from concentrate, bottled, REAL LEMON?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%

Macro Nutrients

	Baked Red Potatoes	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.12% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	128% 166g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	64.5% 46.8g	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	29% 21g	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	% 26g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	54% 20.6g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	6.54% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	83.7% 1.1mg	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	81% 324μg	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	542% 488mg	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	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	59% 0.53mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	20.5% 0.47mg	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	38% 265mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	94% 3206mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	12% 441g	74.4% 2752g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Lemon juice from concentrate, bottled, REAL LEMON:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B3 and 5.5 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.
• While Lemon juice from concentrate, bottled, REAL LEMON contains 10.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B9, 6.7 times more Vitamin C and 14.7 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Lemon juice from concentrate, bottled, REAL LEMON have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Lemon juice from concentrate, bottled, REAL LEMON:

• Baked Whole Red Potatoes have 1.9 times more Copper, 2.3 times more Iron, 2.1 times more Manganese and 1.6 times more Phosphorus than Lemon juice from concentrate, bottled, REAL LEMON.
• While Lemon juice from concentrate, bottled, REAL LEMON contains 5.1 times more Calcium, 11.1 times more Sodium, 2.9 times more Zinc and 6.2 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Lemon juice from concentrate, bottled, REAL LEMON have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Lemon juice from concentrate, bottled, REAL LEMON contains 2 times more Omega 3, 1.5 times more Carbohydrate, 5.7 times more Sugars, 8.3 times more Fructose and 2 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Lemon juice from concentrate, bottled, REAL LEMON have similar amounts of Energy and Protein per 500 kcal.
• Both Baked Whole Red Potatoes as well as Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.