Comparing Nutrients in 5 ounces Baked Potato Flesh VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%

Macro Nutrients

	Baked Potato Flesh	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Energy	4.55% 132kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	20% 14.4g	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	8.4% 6.1g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	4.03% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	2.83% 0.037mg	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	3.2% 12.8μg	4.96% 20μg	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	20% 18mg	49.3% 44.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	6.3% 0.057mg	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	6.2% 0.5mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	4.7% 0.11mg	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	10% 71mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• 5 ounces of Baked Potato Flesh have 2.1 times more Vitamin B1, 3.1 times more Vitamin B3 and 11.6 times more Vitamin B6 than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While 5 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contain more Vitamin A, 4 times more Vitamin B2, 1.6 times more Vitamin B9, 2.4 times more Vitamin C, 10.5 times more Vitamin E and 16.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• 5 ounces of Baked Potato Flesh have 5.4 times more Copper, 2.8 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Potassium and 4.8 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Baked Potato Flesh and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contain similar levels of Iron and Water per five ounces.
• 5 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.9 times more Energy, 1.9 times more Carbohydrate, 2.5 times more Fiber and 3.1 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While 5 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contain 6 times more Sugars than Baked Potatoes Flesh no Salt.
• 5 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Omega 3 and Omega 6 in five ounces.