Comparing Nutrients in 500 calories Baked White Potatoes VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 500 calories

• Baked White Potatoes: 544g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

Baked White Potatoes have 2.1 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has average energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Baked White Potatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	92% 120g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	163% 118g	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	3.06% 1.16g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	20.6% 0.27mg	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	40.7% 163μg	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	376% 338mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	98% 0.88mg	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	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	8.6% 0.2mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	11% 410g	28% 1031g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Baked Whole White Potatoes have 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.6 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 12.8 times more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4.9 times more Vitamin C and 7.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Baked Whole White Potatoes have 1.3 times more Magnesium, 5.2 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 2.5 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.4 times more Omega 3, 9.8 times more Fiber and 1.6 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 14.2 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.