Comparing Nutrients in 100 calories Baked Red Potatoes VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 100 calories

• Baked Red Potatoes: 115g
• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 244g

Baked Red Potatoes have 2.1 times more energy per 100g than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water. It has average energy density when compared to other foods. Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Baked Red Potatoes	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	18.3% 23.7g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	32.4% 23.5g	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	0.7% 0.51g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	0.64% 0.24g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	8.26% 0.11mg	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	7.76% 31μg	2.44% 9.76μg	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	16% 14.5mg	91% 82mg	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	0.61% 0.092mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	1.95% 19.5mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	8.94% 0.08mg	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	10% 0.8mg	4.27% 0.34mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	2.12% 0.049mg	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	12% 82.8mg	4.88% 34mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	NA	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.16% 2.44mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.4% 88g	5.9% 218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Baked Whole Red Potatoes have 3.5 times more Vitamin B3, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 5.7 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Baked Whole Red Potatoes as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Baked Whole Red Potatoes have 2.5 times more Copper, 2.4 times more Iron, 4.1 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium and 3.8 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.9 times more Calcium and 2.5 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have 8.5 times more Fiber and 2 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 14.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Baked Whole Red Potatoes as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.