Comparing Nutrients in 14 ounces Frozen Orange Juice Concentrate VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Energy	20.3% 587kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 140g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	162% 118g	8.38% 6.07g	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	41.3% 30g	1.97% 1.43g	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	% 26g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 62g	% 1.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	22% 8.33g	38g per day for Men 19-50 years
Protein	17% 9.53g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	64.4% 0.84mg	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	76.4% 306μg	37.7% 151μg	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	639% 575mg	55.6% 50mg	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	16% 2.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15% 151mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.96% 78.6μg	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	16.4% 1.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	32.6% 0.75mg	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	34.6% 242mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	73.4% 2496mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.5% 240g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Orange Juice Concentrate vs Baked White Potatoes:

• Frozen Orange Juice Concentrate has 13 times more Vitamin A, 5.7 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin B9, 11.5 times more Vitamin C and 15 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 6.8 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Orange Juice Concentrate vs Baked White Potatoes:

• Frozen Orange Juice Concentrate has 3.8 times more Calcium and 1.3 times more Magnesium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Copper, 1.9 times more Iron, 1.6 times more Manganese and 2.2 times more Zinc than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Baked Whole White Potatoes have similar amounts of Phosphorus, Potassium and Water per 14 oz.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Orange Juice Concentrate has 1.6 times more Energy, 1.7 times more Carbohydrate, 19.4 times more Sugars and 21 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Fiber than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Baked Whole White Potatoes have similar amounts of Omega 3 and Protein per 14 oz.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.