Comparing Nutrients in 7 ounces Acerola Juice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Acerola Juice	7%	11%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Acerola Juice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	30% 39g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Acerola Juice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.14% 0.41mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	32.4% 0.42mg	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	6.95% 27.8μg	13.4% 53.6μg	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	3528% 3175mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acerola Juice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	2.55% 18mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Acerola Juice vs Baked Red Potatoes:

• Raw Acerola Juice has 25 times more Vitamin A, 127 times more Vitamin C and 2.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 4 times more Vitamin B3, 1.7 times more Vitamin B5, 53 times more Vitamin B6, 1.9 times more Vitamin B9 and 2 times more Vitamin K than Raw Acerola Juice.
• Both Raw Acerola Juice and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Acerola Juice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Acerola Juice vs Baked Red Potatoes:

• Raw Acerola Juice has 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 8 times more Phosphorus, 5.6 times more Potassium and 4 times more Zinc than Raw Acerola Juice.
• Both Raw Acerola Juice and Baked Whole Red Potatoes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Acerola Juice has 2.9 times more Omega 3 and 3.1 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Energy, 4.1 times more Carbohydrate, 6 times more Fiber and 5.8 times more Protein than Raw Acerola Juice.
• Both Raw Acerola Juice as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.