Comparing Nutrients in 100 grams Baked White Potatoes VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Baked White Potatoes	Lemon Juice	Recommended Dietary Allowance
Energy	3.17% 92kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	3.48% 2.52g	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	0.5% 0.36g	1.5% 1.1g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.43g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	0.63% 0.35g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Lemon Juice	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	3.54% 0.046mg	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	9.5% 38μg	5% 20μg	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	14% 12.6mg	43% 38.7mg	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	0.27% 0.04mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Lemon Juice	Recommended Dietary Allowance
Calcium	1% 10mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	1.78% 0.016mg	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% 0.64mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	0.52% 0.012mg	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	10.7% 75mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Lemon Juice:

• Baked Whole White Potatoes have 2 times more Vitamin B1, 2.9 times more Vitamin B2, 16.8 times more Vitamin B3, 2.9 times more Vitamin B5, 4.6 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Raw Lemon Juice.
• While Raw Lemon Juice contains 3.1 times more Vitamin C and 3.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Lemon Juice:

• Baked Whole White Potatoes have 1.7 times more Calcium, 7.9 times more Copper, 8 times more Iron, 4.5 times more Magnesium, 15.8 times more Manganese, 9.4 times more Phosphorus, 5.3 times more Potassium and 7 times more Zinc than Raw Lemon Juice.
• Both Baked Whole White Potatoes and Raw Lemon Juice have similar amounts of Water per 100 g.
• Both Baked Whole White Potatoes as well as Raw Lemon Juice have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 4.2 times more Energy, 3.1 times more Carbohydrate, 7 times more Fiber and 6 times more Protein than Raw Lemon Juice.
• While Raw Lemon Juice contains 1.6 times more Sugars and 3.1 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Lemon Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.