Comparing Nutrients in 7 ounces Baked White Potatoes VS Lemonade, frozen concentrate, pink

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Lemonade, frozen concentrate, pink	0%	3%	97%

Macro Nutrients

	Baked White Potatoes	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Energy	6.3% 183kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	74.6% 97g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	127% 92g	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	55% 40g	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	% 37g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 14.7g	g per day for Men 19-50 years
Fiber	11% 4.17g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Lemonade, frozen concentrate, pink	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	2.8% 0.034mg	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	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	2.3% 0.03mg	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	5.46% 22μg	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	31% 28mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	2.43% 0.022mg	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	16% 1.27mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	1.2% 0.028mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	4.44% 151mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Lemonade, frozen concentrate, pink:

• Baked Whole White Potatoes have 2.8 times more Vitamin B1, more Vitamin B2, 12.7 times more Vitamin B3, 3.6 times more Vitamin B5, 14.1 times more Vitamin B6, 3.5 times more Vitamin B9 and 27 times more Vitamin K than Lemonade, frozen concentrate, pink.
• Both Baked Whole White Potatoes and Lemonade, frozen concentrate, pink have similar amounts of Vitamin C per 7 oz.
• Both Baked Whole White Potatoes as well as Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Lemonade, frozen concentrate, pink:

• Baked Whole White Potatoes have 1.3 times more Calcium, 11.5 times more Copper, 8 times more Iron, 3.9 times more Magnesium, 13.5 times more Manganese, 10.7 times more Phosphorus, 7.2 times more Potassium, 11.7 times more Zinc and 1.5 times more Water than Lemonade, frozen concentrate, pink.
• Both Baked Whole White Potatoes as well as Lemonade, frozen concentrate, pink have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 7 times more Fiber and 9.5 times more Protein than Lemonade, frozen concentrate, pink.
• While Lemonade, frozen concentrate, pink contains 2.1 times more Energy, 2.3 times more Carbohydrate, 30.4 times more Sugars and 55.8 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Lemonade, frozen concentrate, pink have similar amounts of Omega 3 per 7 oz.
• Both Baked Whole White Potatoes as well as Lemonade, frozen concentrate, pink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.