Comparing Nutrients in 14 ounces Baked Potatoes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Baked Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Energy	12.7% 369kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	46% 33.3g	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	1.86% 1.35g	11.6% 8.4g	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	% 1.75g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 16.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	12.2% 0.16mg	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	27.8% 111μg	29.8% 119μg	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	42.3% 38mg	220% 198mg	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	6.6% 7.94μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	19.4% 0.17mg	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	53.6% 4.3mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	2.4% 0.056mg	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	39.7% 278mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	8.03% 297g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potatoes versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Baked Potatoes have 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5 and 7.8 times more Vitamin B6 than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.4 times more Vitamin B1 and 5.2 times more Vitamin C than Whole Baked Potatoes.
• Both Baked Potatoes and Fresh Orange juice provide similar amounts of Vitamin B9 per 14 ounces.
• Both Whole Baked Potatoes as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Baked Potatoes have 2.7 times more Copper, 5.4 times more Iron, 2.5 times more Magnesium, 15.6 times more Manganese, 4.1 times more Phosphorus, 2.7 times more Potassium and 7.2 times more Zinc than Fresh Orange juice.
• Both Baked Potatoes and Fresh Orange juice contain similar levels of Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Whole Baked Potatoes as well as Raw Orange juice lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potatoes have 2.1 times more Energy, 2 times more Carbohydrate, 11 times more Fiber and 3.6 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 7.1 times more Sugars and 6.2 times more Fructose than Whole Baked Potatoes.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Whole Baked Potatoes as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.