Comparing Nutrients in 100 calories GrapefruitVS Baked White Potatoes

Weight per 100 calories

Grapefruit

313g

Baked White Potatoes

109g

Baked Whole White Potatoes have 2.9 times more energy per unit of mass than Raw Grapefruit, which is average in comparison to other foods. Grapefruit having low energy density.

Which food has more nutrients per 100 calories - Grapefruit or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Grapefruit

90%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Grapefruitvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.32%0.31g

Fat

0.17%0.16g

0.31 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.044g

Saturated Fat

0.14%0.043g

0.044 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.98%0.016g

Omega 3

1%0.016g

0.016 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.35%0.059g

Omega 6

0.31%0.053g

0.059 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.4%25.3g

Carbohydrate

17.6%23g

25.3 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30%22g

Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤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]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.05%3.44g

Fiber

6%2.3g

3.44 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.5%1.97g

Protein

4.08%2.3g

1.97 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Grapefruitvs Baked White Potatoes

16%144μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

144 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.38%0.11mg

Vitamin B1

4.35%0.052mg

Thiamine

0.11 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.8%0.063mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.063 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.9%0.78mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.7%0.88mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.88 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.13 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.8%31.3μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

31.3 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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119%108mg

Vitamin C

15.2%13.7mg

Ascorbic acid

108 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.7%0.41mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.41 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0 μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Grapefruitvs Baked White Potatoes

3.75%37.5mg

Calcium

1.1%11mg

37.5 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg

Copper

15.3%0.14mg

0.15 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.078%3.13μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

3.13 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.5%0.28mg

Iron

8.7%0.7mg

0.28 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg

Magnesium

7%29.3mg

25 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.63%0.038mg

Manganese

8.93%0.21mg

0.038 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.57%25mg

Phosphorus

11.6%81.5mg

25 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.8%434mg

Potassium

17.4%591mg

434 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.7%0.94μg

Selenium

0.99%0.54μg

0.94 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.51%7.6mg

0 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2%0.22mg

Zinc

3.46%0.38mg

0.22 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.68%284g

Water

2.2%82g

284 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Grapefruit vs Baked White Potatoes:

Raw Grapefruit has 132.3 times more Vitamin A, 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 7.8 times more Vitamin C and 9.3 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Raw Grapefruit.
Both Raw Grapefruit as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Grapefruit vs Baked White Potatoes:

Raw Grapefruit has 3.5 times more Calcium, 1.7 times more Selenium and 3.5 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Iron, 5.5 times more Manganese, 3.3 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Raw Grapefruit.
Both Raw Grapefruit and Baked Whole White Potatoes have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Grapefruit has 13.1 times more Sugars and 1.5 times more Fiber than Baked Whole White Potatoes.
Both Raw Grapefruit and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
Both Raw Grapefruit as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

GrapefruitVS Pink GrapefruitBaked White PotatoesVS Pink GrapefruitGrapefruitVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories GrapefruitVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Grapefruit or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: