Comparing Nutrients in 500 calories Baked White PotatoesVS Apple Juice with Vitamin C

Weight per 500 calories

Baked White Potatoes

544g

Apple Juice with Vitamin C

1087g

Baked White Potatoes have 2 times more energy per 100g than Apple Juice with Vitamin C. It has average energy density when compared to other foods. Bottled Apple Juice with Vitamin C having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Apple Juice with Vitamin C?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Apple Juice with Vitamin C

96%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Apple Juice with Vitamin C

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.84%0.82g

Fat

1.46%1.4g

0.82 gvs1.4 g

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

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0.68%0.22g

Saturated Fat

0.75%0.24g

0.22 gvs0.24 g

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

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5.1%0.082g

Omega 3

4.76%0.076g

0.082 gvs0.076 g

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

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1.57%0.27g

Omega 6

2.1%0.36g

0.27 gvs0.36 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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88%115g

Carbohydrate

94%123g

115 gvs123 g

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

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11.5%8.3g

Sugars

144%105g

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

8.3 gvs105 g

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

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2.7%1.96g

Fructose

86%62.3g

≤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]

1.96 gvs62.3 g

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

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%3.42g

Glucose

%28.6g

3.42 gvs28.6 g

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

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%2.17g

Sucrose

%13.7g

2.17 gvs13.7 g

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

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30%11.4g

Fiber

5.72%2.17g

11.4 gvs2.17 g

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

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20.4%11.4g

Protein

1.94%1.1g

11.4 gvs1.1 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Apple Juice with Vitamin C

0.6%5.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.43 μgvs0 μg

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

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21.7%0.26mg

Vitamin B1

19%0.23mg

Thiamine

0.26 mgvs0.23 mg

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

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18%0.23mg

Vitamin B2

14.2%0.18mg

Riboflavin

0.23 mgvs0.18 mg

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

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52%8.3mg

Vitamin B3

4.96%0.79mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs0.79 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

41.6%2.1mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

2.1 mgvs0.53 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.2%1.15mg

Vitamin B6

15%0.2mg

Pyridoxine

1.15 mgvs0.2 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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51.6%207μg

Vitamin B9

0%0μg

Folates and Folic Acid

207 μgvs0 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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76%68.5mg

Vitamin C

465%418mg

Ascorbic acid

68.5 mgvs418 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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1.45%0.22mg

Vitamin E

0.72%0.11mg

Tocopherols and Tocotrienols

0.22 mgvs0.11 mg

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

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12.2%14.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.7 μgvs0 μg

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

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Minerals

Baked White Potatoesvs Apple Juice with Vitamin C

5.43%54.3mg

Calcium

8.7%87mg

54.3 mgvs87 mg

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

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76.7%0.69mg

Copper

14.5%0.13mg

0.69 mgvs0.13 mg

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

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Fluoride

10.6%425μg

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

NA μgvs425 μg

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

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43.5%3.48mg

Iron

16.3%1.3mg

3.48 mgvs1.3 mg

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

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35%147mg

Magnesium

13%54.3mg

147 mgvs54.3 mg

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

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44.7%1.03mg

Manganese

35%0.8mg

1.03 mgvs0.8 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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58.2%408mg

Phosphorus

11%76mg

408 mgvs76 mg

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

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87%2957mg

Potassium

32.3%1098mg

2957 mgvs1098 mg

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

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4.94%2.7μg

Selenium

1.98%1.1μg

2.7 μgvs1.1 μg

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

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2.54%38mg

Sodium

2.9%43.5mg

38 mgvs43.5 mg

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

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17.3%1.9mg

Zinc

1.98%0.22mg

1.9 mgvs0.22 mg

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

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11%410g

Water

26%959g

410 gvs959 g

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

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Lets compare vitamin content per 500 calories of Baked White Potatoes vs Apple Juice with Vitamin C:

Baked Whole White Potatoes have 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 and more Vitamin K than Bottled Apple Juice with Vitamin C.
While Bottled Apple Juice with Vitamin C contains 6.1 times more Vitamin C than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Bottled Apple Juice with Vitamin C have similar amounts of Vitamin B1 per 500 kcal.
Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Apple Juice with Vitamin C:

Baked Whole White Potatoes have 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 with Vitamin C.
While Bottled Apple Juice with Vitamin C contains 1.6 times more Calcium and 2.3 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 5.3 times more Fiber and 10.5 times more Protein than Bottled Apple Juice with Vitamin C.
While Bottled Apple Juice with Vitamin C contains 12.6 times more Sugars and 31.8 times more Fructose than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Bottled Apple Juice with Vitamin C have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Baked Whole White Potatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesApple Juice with Vitamin CVS Baked Red PotatoesBaked White PotatoesVS Applesauce, canned, unsweetened, with added ascorbic acidApple Juice with Vitamin CVS Applesauce, canned, unsweetened, with added ascorbic acid

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Apple Juice with Vitamin C

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Apple Juice with Vitamin C?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: