Comparing Nutrients in 7 ounces Baked Potato Flesh VS Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	3%	2%	95%

Macro Nutrients

	Baked Potato Flesh	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.28% 0.048g	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	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	27.3% 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	NA	10.4% 7.56g	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	% 9.23g	g per day for Men 19-50 years
Sucrose	NA	% 3.04g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	2.47% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	15.3% 0.2mg	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	8.93% 35.7μg	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	22% 20mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	15.2% 0.14mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	43.5% 1mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• 7 ounces of Baked Potato Flesh have 1.8 times more Vitamin B1, 7 times more Vitamin B3, 9.9 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin C than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 7 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• 7 ounces of Baked Potato Flesh have 3.1 times more Copper, 2.1 times more Magnesium, 6.3 times more Phosphorus, 3 times more Potassium and 2.6 times more Zinc than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 7 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 3.1 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.8 times more Energy, 1.7 times more Carbohydrate, 7.5 times more Fiber and 5.4 times more Protein than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 7 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 5.9 times more Sugars than Baked Potatoes Flesh no Salt.
• 7 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.