Comparing Nutrients in 7 ounces Baked Red Potatoes VS Pink Grapefruit Juice with Calcium

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pink Grapefruit Juice with Calcium	5%	16%	79%

Macro Nutrients

	Baked Red Potatoes	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	12% 15.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	21.8% 15.8g	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	1.2% 0.87g	7.53% 5.46g	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	% 1.1g	% 5.3g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 5.04g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	6.7% 0.087mg	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	13.4% 53.6μg	5.95% 24μg	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	27.8% 25mg	49% 44mg	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	1.06% 0.16mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Calcium	1.8% 18mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	5.73% 0.052mg	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	17.4% 1.4mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	1.64% 0.038mg	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	20.4% 143mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pink Grapefruit Juice with Calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Pink Grapefruit Juice with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Pink Grapefruit Juice with Calcium:

• 7 ounces of Baked Red Potatoes have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.8 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Pink Grapefruit Juice with Calcium.
• While 7 oz of Pink or Red Grapefruit Juice with Added Calcium contain 1.8 times more Vitamin C than Baked Whole Red Potatoes.
• 7 ounces of Pink Grapefruit Juice with Calcium have insufficient amounts of Vitamin B3 and Vitamin K
• Both Baked Whole Red Potatoes as well as Pink or Red Grapefruit Juice with Added Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Pink Grapefruit Juice with Calcium:

• 7 ounces of Baked Red Potatoes have 6.7 times more Copper, 11.7 times more Iron, 3.1 times more Magnesium, 9.1 times more Manganese, 4.5 times more Phosphorus, 4.1 times more Potassium and 10 times more Zinc than Pink Grapefruit Juice with Calcium.
• While 7 oz of Pink or Red Grapefruit Juice with Added Calcium contain 16.2 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pink Grapefruit Juice with Calcium contain similar levels of Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Pink Grapefruit Juice with Calcium lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.2 times more Energy, 2.5 times more Carbohydrate, 6 times more Fiber and 4.5 times more Protein than Pink Grapefruit Juice with Calcium.
• While 7 oz of Pink or Red Grapefruit Juice with Added Calcium contain 4.1 times more Omega 3, 5.6 times more Sugars and 6.3 times more Fructose than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 7 ounces of Pink Grapefruit Juice with Calcium provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Pink or Red Grapefruit Juice with Added Calcium provide inadequate amounts of Omega 6 in seven ounces.