Comparing Nutrients in 500 calories Baked White Potatoes VS Lemon Juice

Weight per 500 calories

• Baked White Potatoes: 544g
• Lemon Juice: 2273g

Baked White Potatoes have 4.2 times more energy per 100g than Lemon Juice. It has average energy density when compared to other foods. Raw Lemon Juice having very low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Lemon Juice?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Baked White Potatoes	Lemon Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	121% 157g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	79% 57.3g	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	34.5% 25g	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	% 22.5g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 9.77g	g per day for Men 19-50 years
Fiber	30% 11.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	14.2% 7.95g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Lemon Juice	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	80.4% 1.05mg	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	114% 455μg	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	977% 880mg	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	22.7% 3.4mg	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	Lemon Juice	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	40.4% 0.36mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	12% 0.27mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	4.13% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	11% 410g	56.7% 2098g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Lemon Juice:

• Baked Whole White Potatoes have 4 times more Vitamin B3 and more Vitamin K than Raw Lemon Juice.
• While Raw Lemon Juice contains 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B9, 12.8 times more Vitamin C and 15.7 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lemon Juice have similar amounts of Vitamin B6 per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Lemon Juice:

• Baked Whole White Potatoes have 1.9 times more Copper, 1.9 times more Iron, 3.8 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Raw Lemon Juice.
• While Raw Lemon Juice contains 2.5 times more Calcium and 5.1 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lemon Juice have similar amounts of Magnesium per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Lemon Juice have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.7 times more Fiber and 1.4 times more Protein than Raw Lemon Juice.
• While Raw Lemon Juice contains 6.7 times more Fat, 2.5 times more Omega 3, 1.4 times more Carbohydrate, 6.9 times more Sugars and 12.8 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lemon Juice have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Lemon Juice have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.