Comparing Nutrients in 500 calories Baked White Potatoes VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Weight per 500 calories

• Baked White Potatoes: 544g
• Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C: 1087g

Baked White Potatoes have 2 times more energy per 100g than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C. It has average energy density when compared to other foods. Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Baked White Potatoes	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	95% 123g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	160% 116g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	2.86% 1.1g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	2.52% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	6.04% 54.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	26.8% 0.35mg	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	51.6% 207μg	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	76% 68.5mg	302% 272mg	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	1.45% 0.22mg	3.62% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	15.7% 0.14mg	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	43.5% 3.48mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	13% 54.3mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	28.4% 0.65mg	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	58.2% 408mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	11% 410g	26% 958g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Baked Whole White Potatoes have 8 times more Vitamin B1, 1.5 times more Vitamin B2, 21.2 times more Vitamin B3, 3.2 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 10 times more Vitamin A and 4 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Baked Whole White Potatoes have 1.7 times more Calcium, 4.9 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.6 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium and 4.4 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 2.3 times more Sodium and 2.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.9 times more Omega 3, 10.5 times more Fiber and 8.1 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 14 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.