Comparing Nutrients in 5 ounces Bottled Apple Juice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Bottled Apple Juice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	19% 13.6g	2.8% 2.03g	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	11.2% 8.12g	0.86% 0.62g	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	% 3.73g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.64g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.65% 0.1mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	23% 0.3mg	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	0% 0μg	9.57% 38.3μg	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	1.4% 1.28mg	20% 18mg	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	0.094% 0.014mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	27.4% 0.25mg	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	2.13% 0.17mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.56% 0.1mg	10.7% 0.25mg	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	1.4% 9.92mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Apple Juice VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Bottled Apple Juice versus 5 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bottled Apple Juice vs Baked Red Potatoes:

• 5 oz of Baked Whole Red Potatoes contain 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 21.8 times more Vitamin B3, 7 times more Vitamin B5, 11.8 times more Vitamin B6, more Vitamin B9, 14 times more Vitamin C and more Vitamin K than Bottled Apple Juice.
• 5 ounces of Bottled Apple Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Bottled Apple Juice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Bottled Apple Juice vs Baked Red Potatoes:

• 5 oz of Baked Whole Red Potatoes contain 14.5 times more Copper, 5.8 times more Iron, 5.6 times more Magnesium, 2.3 times more Manganese, 10.3 times more Phosphorus, 5.4 times more Potassium and 20 times more Zinc than Bottled Apple Juice.
• Both Bottled Apple Juice and Baked Red Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Bottled Apple Juice lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Apple Juice as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bottled Apple Juice have 6.7 times more Sugars and 13 times more Fructose than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 1.9 times more Energy, 1.7 times more Carbohydrate, 9 times more Fiber and 23 times more Protein than Bottled Apple Juice.
• 5 ounces of Bottled Apple Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Bottled Apple Juice as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.