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

Weight per 500 calories

• Baked Red Potatoes: 575g
• Bottled Pomegranate Juice: 926g

Baked Red Potatoes have 1.6 times more energy per 100g than Bottled Pomegranate Juice. It has average energy density when compared to other foods. Bottled Pomegranate Juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Baked Red Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.23% 0.71g	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	2.72% 0.46g	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% 122g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	162% 117g	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	81.4% 59g	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	% 58g	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	2.44% 0.93g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bottled Pomegranate 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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	28.5% 0.37mg	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	55.6% 222μg	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	1.03% 0.93mg	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	23.5% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	80.2% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	21.6% 0.19mg	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	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	15.4% 65mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	38.2% 0.88mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	58.3% 1981mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	12% 441g	21.5% 796g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Bottled Pomegranate Juice Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Red Potatoes have 3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.3 times more Vitamin B6 and 78.2 times more Vitamin C than Bottled Pomegranate Juice.
• While 500 kcal of Bottled Pomegranate Juice contain 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, 7.7 times more Vitamin E and 6 times more Vitamin K than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 500 calories of Bottled Pomegranate Juice have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Baked Red Potatoes have 5.1 times more Copper, 4.3 times more Iron, 2.5 times more Magnesium, 4.1 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Bottled Pomegranate Juice.
• While 500 kcal of Bottled Pomegranate Juice contain 2 times more Calcium and 1.8 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bottled Pomegranate Juice contain similar levels of Manganese per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium
• 500 calories of Bottled Pomegranate Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 11.2 times more Fiber and 9.5 times more Protein than Bottled Pomegranate Juice.
• While 500 kcal of Bottled Pomegranate Juice contain 14.3 times more Sugars and 23.3 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bottled Pomegranate Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bottled Pomegranate Juice provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.