Comparing Nutrients in 500 calories Baked White Potatoes VS Passion-fruit Juice, Purple

Weight per 500 calories

• Baked White Potatoes: 544g
• Passion-fruit Juice, Purple: 980g

Baked White Potatoes have 1.8 times more energy per 100g than Passion-fruit Juice, Purple. It has average energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.67% 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	103% 133g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	181% 131g	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	5.16% 1.96g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	39.2% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	37.7% 0.49mg	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	17% 68.6μg	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	325% 292mg	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	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	3.27% 3.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	57.7% 0.52mg	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	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	NA	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	18.2% 127mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.46% 0.49mg	11mg per day for Men 19-50 years
Water	11% 410g	22.7% 839g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Passion-fruit Juice, Purple:

• Baked Whole White Potatoes have more Vitamin B1, 2.3 times more Vitamin B6, 3 times more Vitamin B9 and 3.7 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 64.9 times more Vitamin A, 5.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Passion-fruit Juice, Purple:

• Baked Whole White Potatoes have 1.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3.2 times more Phosphorus and 3.9 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Passion-fruit Juice, Purple have similar amounts of Magnesium and Potassium per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have more Omega 3, 5.8 times more Fiber and 3 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 15.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Passion-fruit Juice, Purple have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.