Comparing Nutrients in 14 ounces Fresh Orange juice VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Fresh Orange juice	Baked White Potatoes	Recommended Dietary Allowance
Energy	6.16% 179kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	31.8% 41.3g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 1.6g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	22% 8.33g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	29.8% 119μg	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	220% 198mg	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	1.06% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	9.92% 0.79mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	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	9.64% 67.5mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Baked White Potatoes:

• Raw Orange juice has 10 times more Vitamin A, 1.9 times more Vitamin B1 and 4 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B5, 5.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 27 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Fresh Orange juice vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2.9 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 13.5 times more Manganese, 4.4 times more Phosphorus, 2.7 times more Potassium and 7 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Baked Whole White Potatoes have similar amounts of Calcium and Water per 14 oz.
• Both Raw Orange juice as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Orange juice has 5.5 times more Sugars and 5.9 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Energy, 2 times more Carbohydrate, 10.5 times more Fiber and 3 times more Protein than Raw Orange juice.
• Both Raw Orange juice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.