Comparing Nutrients in 7 ounces Baked Potato Flesh VS Grapefruit juice, white, frozen concentrate, unsweetened, undiluted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	5%	3%	92%

Macro Nutrients

	Baked Potato Flesh	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Energy	6.36% 185kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	94% 67.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	23.5% 0.31mg	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	4.47% 18μg	6.45% 25.8μg	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	28.2% 25.4mg	264% 238mg	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	0.53% 0.079mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	26% 0.23mg	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	8.7% 0.69mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	6.04% 0.14mg	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% 99mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Grapefruit juice, white, frozen concentrate, unsweetened, undiluted per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Grapefruit juice, white, frozen concentrate, unsweetened, undiluted:

• 7 ounces of Baked Potato Flesh have 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• While 7 oz of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted contain 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B9 and 9.4 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Grapefruit juice, white, frozen concentrate, unsweetened, undiluted provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Grapefruit juice, white, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Grapefruit juice, white, frozen concentrate, unsweetened, undiluted:

• 7 ounces of Baked Potato Flesh have 1.8 times more Copper, 2.3 times more Manganese, 1.6 times more Zinc and 1.2 times more Water than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• While 7 oz of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted contain 5.4 times more Calcium, 1.4 times more Iron and 1.5 times more Magnesium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Grapefruit juice, white, frozen concentrate, unsweetened, undiluted contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 7 ounces of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Grapefruit juice, white, frozen concentrate, unsweetened, undiluted lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 3.8 times more Fiber than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• While 7 oz of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted contain 1.6 times more Energy, 1.6 times more Carbohydrate and 20.1 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Grapefruit juice, white, frozen concentrate, unsweetened, undiluted offer comparable quantities of Protein per seven ounces.
• 7 ounces of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Fiber
• Both Baked Potatoes Flesh no Salt as well as Grapefruit juice, white, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.