Comparing Nutrients in 5 ounces Baked Red Potatoes VS Pineapple juice, frozen concentrate, unsweetened, undiluted

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pineapple juice, frozen concentrate, unsweetened, undiluted	3%	0%	97%

Macro Nutrients

	Baked Red Potatoes	Pineapple juice, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Energy	4.25% 123kcal	8.75% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	85.2% 62g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pineapple juice, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	28% 0.36mg	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	9.57% 38.3μg	13% 52.4μg	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	66% 59.5mg	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	0.76% 0.11mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pineapple juice, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	49.3% 0.44mg	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	12.4% 0.99mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	212% 4.87mg	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	14.6% 102mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.03% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pineapple juice, frozen concentrate, unsweetened, undiluted per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Pineapple juice, frozen concentrate, unsweetened, undiluted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Pineapple juice, frozen concentrate, unsweetened, undiluted:

• 5 ounces of Baked Red Potatoes have 1.8 times more Vitamin B3 and 2.8 times more Vitamin K than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• While 5 oz of Pineapple juice, frozen concentrate, unsweetened, undiluted contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 3.3 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pineapple juice, frozen concentrate, unsweetened, undiluted provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Pineapple juice, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Pineapple juice, frozen concentrate, unsweetened, undiluted:

• 5 ounces of Baked Red Potatoes have 2.6 times more Phosphorus and 1.4 times more Water than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• While 5 oz of Pineapple juice, frozen concentrate, unsweetened, undiluted contain 4.3 times more Calcium, 1.8 times more Copper, 1.3 times more Iron and 19.9 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pineapple juice, frozen concentrate, unsweetened, undiluted contain similar levels of Magnesium, Potassium and Zinc per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 2.6 times more Fiber and 1.8 times more Protein than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• While 5 oz of Pineapple juice, frozen concentrate, unsweetened, undiluted contain 2.1 times more Energy, 2.3 times more Carbohydrate and 30.5 times more Sugars than Baked Whole Red Potatoes.
• 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Fiber
• Both Baked Whole Red Potatoes as well as Pineapple juice, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Omega 3 and Omega 6 in five ounces.