Comparing Nutrients in 100 grams Baked White Potatoes VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Baked White Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	3.17% 92kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.29% 0.05g	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	10% 13g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	17.4% 12.7g	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	8.8% 6.37g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	0.27% 0.15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Bottled Pomegranate 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	1.25% 0.015mg	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	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	3.08% 0.04mg	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	6% 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	14% 12.6mg	0.11% 0.1mg	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	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	8.67% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	1% 10mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	2.33% 0.021mg	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	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	4.13% 0.095mg	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Bottled Pomegranate Juice per 100 g

Compare the macro and micronutrient content in 100 g of Baked White Potatoes versus 100 g of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Baked White Potatoes have 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 6.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 126 times more Vitamin C than Bottled Pomegranate Juice.
• While 100 g of Bottled Pomegranate Juice contain 9.5 times more Vitamin E and 3.9 times more Vitamin K than Baked Whole White Potatoes.
• 100 grams of Baked White Potatoes have insufficient amounts of Vitamin E
• 100 grams of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Baked Whole White Potatoes as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Baked White Potatoes have 6 times more Copper, 6.4 times more Iron, 3.9 times more Magnesium, 2 times more Manganese, 6.8 times more Phosphorus, 2.5 times more Potassium and 3.9 times more Zinc than Bottled Pomegranate Juice.
• Both Baked White Potatoes and Bottled Pomegranate Juice contain similar levels of Water per 100 grams.
• 100 grams of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Baked Whole White Potatoes as well as Bottled Pomegranate Juice lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked White Potatoes have 1.7 times more Energy, 1.6 times more Carbohydrate, 21 times more Fiber and 14 times more Protein than Bottled Pomegranate Juice.
• While 100 g of Bottled Pomegranate Juice contain 8.3 times more Sugars and 17.7 times more Fructose than Baked Whole White Potatoes.
• 100 grams of Bottled Pomegranate Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole White Potatoes as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.