Comparing Nutrients in 300 calories Bottled Apple JuiceVS Baked White Potatoes

Weight per 300 calories

Bottled Apple Juice

652g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2 times more energy per unit of mass than Bottled Apple Juice, which is average in comparison to other foods. Bottled Apple Juice having low energy density.

Which food has more nutrients per 300 calories - Bottled Apple Juice or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Bottled Apple Juice

96%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Bottled Apple Juicevs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.87%0.85g

Fat

0.5%0.49g

0.85 gvs0.49 g

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

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0.45%0.14g

Saturated Fat

0.41%0.13g

0.14 gvs0.13 g

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

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2.85%0.046g

Omega 3

3.06%0.049g

0.046 gvs0.049 g

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

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1.27%0.22g

Omega 6

0.94%0.16g

0.22 gvs0.16 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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56.7%73.7g

Carbohydrate

53%68.7g

73.7 gvs68.7 g

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

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86.5%62.7g

Sugars

6.9%5g

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

62.7 gvs5 g

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

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51.5%37.4g

Fructose

1.6%1.17g

≤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]

37.4 gvs1.17 g

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

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%17g

Glucose

%2.05g

17 gvs2.05 g

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

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%8.2g

Sucrose

%1.3g

8.2 gvs1.3 g

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

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3.43%1.3g

Fiber

18%6.85g

1.3 gvs6.85 g

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

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1.16%0.65g

Protein

12.2%6.85g

0.65 gvs6.85 g

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

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Vitamins

Bottled Apple Juicevs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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11.4%0.14mg

Vitamin B1

13%0.16mg

Thiamine

0.14 mgvs0.16 mg

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

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8.53%0.11mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.11 mgvs0.14 mg

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

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2.98%0.48mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs5 mg

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

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6.4%0.32mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.32 mgvs1.25 mg

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

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9.03%0.12mg

Vitamin B6

53%0.69mg

Pyridoxine

0.12 mgvs0.69 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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0%0μg

Vitamin B9

31%124μg

Folates and Folic Acid

0 μgvs124 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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6.52%5.87mg

Vitamin C

45.7%41mg

Ascorbic acid

5.87 mgvs41 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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0.43%0.065mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.065 mgvs0.13 mg

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

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0%0μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0 μgvs8.8 μg

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

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Minerals

Bottled Apple Juicevs Baked White Potatoes

5.2%52mg

Calcium

3.26%32.6mg

52 mgvs32.6 mg

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

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8.7%0.078mg

Copper

46%0.41mg

0.078 mgvs0.41 mg

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

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Fluoride

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

NA μgvsNA μg

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

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9.8%0.78mg

Iron

26%2.1mg

0.78 mgvs2.1 mg

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

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7.76%32.6mg

Magnesium

21%88mg

32.6 mgvs88 mg

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

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21%0.48mg

Manganese

26.8%0.62mg

0.48 mgvs0.62 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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6.52%45.7mg

Phosphorus

35%245mg

45.7 mgvs245 mg

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

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19.4%659mg

Potassium

52%1774mg

659 mgvs1774 mg

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

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1.2%0.65μg

Selenium

2.96%1.63μg

0.65 μgvs1.63 μg

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

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1.74%26mg

Sodium

1.52%23mg

26 mgvs23 mg

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

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1.2%0.13mg

Zinc

10.4%1.14mg

0.13 mgvs1.14 mg

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

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15.6%575g

Water

6.65%246g

575 gvs246 g

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

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Lets compare vitamin content per 300 calories of Bottled Apple Juice vs Baked White Potatoes:

Baked Whole White Potatoes contain 1.3 times more Vitamin B2, 10.5 times more Vitamin B3, 3.9 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin B9, 7 times more Vitamin C and more Vitamin K than Bottled Apple Juice.
Both Bottled Apple Juice and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 300 kcal.
Both Bottled Apple Juice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Bottled Apple Juice vs Baked White Potatoes:

Bottled Apple Juice has 1.6 times more Calcium and 2.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.3 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium and 8.8 times more Zinc than Bottled Apple Juice.
Both Bottled Apple Juice as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Bottled Apple Juice has 12.6 times more Sugars and 31.8 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.3 times more Fiber and 10.5 times more Protein than Bottled Apple Juice.
Both Bottled Apple Juice and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Bottled Apple Juice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Bottled Apple JuiceVS Canned ApplesauceBaked White PotatoesVS Canned ApplesauceBottled Apple JuiceVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Bottled Apple JuiceVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Bottled Apple Juice or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: