Comparing Nutrients in 5 ounces Baked Red Potatoes VS DAILY GREENS Vegetable juice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
DAILY GREENS Vegetable juice	6%	1%	93%

Macro Nutrients

	Baked Red Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.042% 0.007g	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	8.86% 11.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	10.5% 7.6g	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	6.3% 4.58g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.61g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.24% 0.69g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	95% 853μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	35% 0.45mg	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	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57.3% 1.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	16% 14.3mg	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	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	DAILY GREENS Vegetable juice	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	3.46% 0.031mg	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	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	52.3% 1.2mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	9.34% 318mg	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	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.47% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs DAILY GREENS Vegetable juice:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 8.3 times more Vitamin B3 and 1.2 times more Vitamin C than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 602 times more Vitamin A, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12, 5.9 times more Vitamin E and 37.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs DAILY GREENS Vegetable juice:

• Baked Whole Red Potatoes have 7.9 times more Copper, 2.5 times more Magnesium and 2.4 times more Potassium than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 12.2 times more Calcium, 5.5 times more Iron, 4.9 times more Manganese and 8.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have similar amounts of Phosphorus, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 2.8 times more Energy, 2.4 times more Carbohydrate and 4.7 times more Protein than Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS.
• While Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS contain 3.8 times more Sugars and 7.3 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have similar amounts of Fiber per 5 oz.
• Both Baked Whole Red Potatoes as well as Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.