Comparing Nutrients in 5 ounces Baked White Potatoes VS Passion-fruit Juice, Yellow

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Baked White Potatoes	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	4.5% 130kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.26% 0.26g	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% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	3% 2.17g	28% 20g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	7.4% 66.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.54% 0.085mg	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	13.5% 54μg	2.83% 11.3μg	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	20% 18mg	28.7% 25.8mg	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	0.38% 0.057mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.87% 0.071mg	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	11.3% 0.91mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	NA	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	15% 106mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.23% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Passion-fruit Juice, Yellow:

• Baked Whole White Potatoes have more Vitamin B1, 3.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 6.8 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 47 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Passion-fruit Juice, Yellow:

• Baked Whole White Potatoes have 2.5 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium and 5.8 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Baked Whole White Potatoes and Raw Passion-fruit Juice, Yellow have similar amounts of Water per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 1.5 times more Energy, 1.5 times more Carbohydrate, 10.5 times more Fiber and 3.1 times more Protein than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 9.3 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.