Comparing Nutrients in 100 calories Baked Red Potatoes VS Frozen novelties, juice type, orange

Weight per 100 calories

• Baked Red Potatoes: 115g
• Frozen novelties, juice type, orange: 105g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Frozen novelties, juice type, orange?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen novelties, juice type, orange	2%	0%	98%

Macro Nutrients

	Baked Red Potatoes	Frozen novelties, juice type, orange	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	29% 21g	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	0.7% 0.51g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	0.28% 0.11g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	0.94% 0.53g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen novelties, juice type, orange	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0.12% 1.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	0.88% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	2.43% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	1.37% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	1.46% 0.019mg	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	7.76% 31μg	4.74% 19μg	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	16% 14.5mg	30% 27mg	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	0.61% 0.092mg	0.28% 0.042mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	0.088% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen novelties, juice type, orange	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	0.95% 9.47mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	2.57% 0.023mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.03% 81μg	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	10% 0.8mg	6.2% 0.49mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	2% 8.42mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	0.37% 0.008mg	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	12% 82.8mg	1.95% 13.7mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	NA	0.19% 0.11μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.56% 8.42mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	0.19% 0.021mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.17% 80g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Frozen Novelties, Juice Type, Orange Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Frozen novelties, juice type, orange?

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Frozen novelties, juice type, orange:

• 100 calories of Baked Red Potatoes have 7.9 times more Vitamin B1, 1.8 times more Vitamin B2, 10.9 times more Vitamin B3, 5.7 times more Vitamin B5, 12.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 30.6 times more Vitamin K than Frozen novelties, juice type, orange.
• While 100 kcal of Frozen novelties, juice type, orange contain 1.9 times more Vitamin C than Baked Whole Red Potatoes.
• 100 calories of Frozen novelties, juice type, orange have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Baked Whole Red Potatoes as well as Frozen novelties, juice type, orange have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Baked Red Potatoes vs Frozen novelties, juice type, orange:

• 100 calories of Baked Red Potatoes have 8.6 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 23.6 times more Manganese, 6 times more Phosphorus, 6 times more Potassium and 21.8 times more Zinc than Frozen novelties, juice type, orange.
• Both Baked Red Potatoes and Frozen novelties, juice type, orange contain similar levels of Water per 100 calories.
• 100 calories of Frozen novelties, juice type, orange lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Frozen novelties, juice type, orange lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Red Potatoes have 19.7 times more Fiber and 5 times more Protein than Frozen novelties, juice type, orange.
• While 100 kcal of Frozen novelties, juice type, orange contain 12.8 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen novelties, juice type, orange offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Frozen novelties, juice type, orange provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Frozen novelties, juice type, orange provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.