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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Baked Red Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	4.25% 123kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.42% 0.071g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	24.7% 18g	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	12.5% 9.03g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	0.38% 0.21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	4.36% 0.057mg	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	8.5% 34μg	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	0.16% 0.14mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	3.3% 0.03mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	5.85% 0.13mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.3% 122g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Red Potatoes have 4.8 times more Vitamin B1, 3.3 times more Vitamin B2, 6.8 times more Vitamin B3, 5.3 times more Vitamin B6 and 126 times more Vitamin C than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 4.8 times more Vitamin E and 3.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Baked Whole Red Potatoes as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Red Potatoes have 8.3 times more Copper, 7 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 6.5 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Bottled Pomegranate Juice.
• Both Baked Red Potatoes and Bottled Pomegranate Juice contain similar levels of Water per five ounces.
• 5 ounces of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Bottled Pomegranate Juice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.6 times more Energy, 1.5 times more Carbohydrate, 18 times more Fiber and 15.3 times more Protein than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 8.8 times more Sugars and 14.5 times more Fructose than Baked Whole Red Potatoes.
• 5 ounces of Bottled Pomegranate Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.