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

Weight per 500 calories

• Baked White Potatoes: 544g
• Bottled Pomegranate Juice: 926g

Baked White Potatoes have 1.7 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 White Potatoes or Bottled Pomegranate Juice?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Baked White Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.23% 0.71g	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	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	88% 115g	94% 122g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	% 58g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 0g	g per day for Men 19-50 years
Fiber	30% 11.4g	2.44% 0.93g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Bottled Pomegranate 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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	23.5% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	80.2% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	43.5% 3.48mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	15.4% 65mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	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	58.2% 408mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	58.3% 1981mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	11% 410g	21.5% 796g	3700g per day for Men 19-50 years

Baked White Potatoes VS Bottled Pomegranate Juice Nutrients Per 500 Kcal

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

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

• 500 calories of Baked White Potatoes have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 74 times more Vitamin C than Bottled Pomegranate Juice.
• While 500 kcal of Bottled Pomegranate Juice contain 1.3 times more Vitamin B5, 16.2 times more Vitamin E and 6.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Bottled Pomegranate Juice provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Baked White Potatoes have insufficient amounts of Vitamin E
• 500 calories of Bottled Pomegranate Juice have insufficient amounts of Vitamin C
• Both Baked Whole White 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 White Potatoes vs Bottled Pomegranate Juice:

• 500 calories of Baked White Potatoes have 3.5 times more Copper, 3.8 times more Iron, 2.3 times more Magnesium, 4 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Bottled Pomegranate Juice.
• While 500 kcal of Bottled Pomegranate Juice contain 1.9 times more Calcium and 1.9 times more Water than Baked Whole White Potatoes.
• Both Baked White Potatoes and Bottled Pomegranate Juice contain similar levels of Manganese per 500 calories.
• 500 calories of Baked White Potatoes lack sufficient amounts of Calcium
• 500 calories of Bottled Pomegranate Juice lack sufficient amounts of Zinc
• Both Baked Whole White Potatoes as well as Bottled Pomegranate Juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked White Potatoes have 12.3 times more Fiber and 8.2 times more Protein than Bottled Pomegranate Juice.
• While 500 kcal of Bottled Pomegranate Juice contain 14.1 times more Sugars and 30.1 times more Fructose than Baked Whole White Potatoes.
• Both Baked White 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 White Potatoes as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.