Comparing Nutrients in 5 ounces White Grapefruit Juice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit Juice	5%	2%	93%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	White Grapefruit Juice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.9% 55.3kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	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	10% 13g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	NA	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	NA	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	0.37% 0.14g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit Juice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	3.54% 14μg	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	60% 54mg	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	2.08% 0.31mg	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

	White Grapefruit Juice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	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	3.54% 0.28mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	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	3.04% 21.3mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	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	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit Juice VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of White Grapefruit 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 White Grapefruit Juice vs Baked Red Potatoes:

• 5 ounces of White Grapefruit Juice have 3 times more Vitamin C than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 8 times more Vitamin B3, 1.8 times more Vitamin B5, 4.8 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Raw White Grapefruit Juice.
• 5 ounces of White Grapefruit Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw White Grapefruit 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 White Grapefruit Juice vs Baked Red Potatoes:

• 5 oz of Baked Whole Red Potatoes contain 5.3 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 8.7 times more Manganese, 4.8 times more Phosphorus, 3.4 times more Potassium and 8 times more Zinc than Raw White Grapefruit Juice.
• Both White Grapefruit Juice and Baked Red Potatoes contain similar levels of Water per five ounces.
• 5 ounces of White Grapefruit Juice lack sufficient amounts of Manganese and Zinc
• Both Raw White Grapefruit 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 White Grapefruit Juice have 6.4 times more Sugars than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 2.2 times more Energy, 2.1 times more Carbohydrate, 18 times more Fiber and 4.6 times more Protein than Raw White Grapefruit Juice.
• 5 ounces of White Grapefruit Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw White Grapefruit Juice as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.