Comparing Nutrients in 7 ounces Baked White Potatoes VS Grape Soda

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Grape Soda	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	Grape Soda	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	17% 22.2g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	NA	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	0% 0g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Grape Soda	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	0% 0mg	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	19% 75.4μg	0% 0μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Grape Soda	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.3% 171μg	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	16% 1.27mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	1.12% 0.026mg	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	21.3% 149mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	0.058% 2mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Grape Soda per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes versus 7 oz of Grape Soda to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Grape Soda:

• 7 ounces of Baked White Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Grape Soda.
• 7 ounces of Grape Soda have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole White Potatoes as well as Carbonated Grape Soda have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked White Potatoes vs Grape Soda:

• 7 ounces of Baked White Potatoes have 5.8 times more Copper, 8 times more Iron, 27 times more Magnesium, 14.5 times more Manganese, more Phosphorus, 544 times more Potassium and 5 times more Zinc than Grape Soda.
• Both Baked White Potatoes and Grape Soda contain similar levels of Water per seven ounces.
• 7 ounces of Grape Soda lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole White Potatoes as well as Carbonated Grape Soda lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked White Potatoes have 2.1 times more Energy, 1.9 times more Carbohydrate, more Fiber and more Protein than Grape Soda.
• 7 ounces of Grape Soda provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole White Potatoes as well as Carbonated Grape Soda provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.