Comparing Nutrients in 14 ounces Baked White Potatoes VS Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	1%	0%	99%

Macro Nutrients

	Baked White Potatoes	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Energy	12.6% 365kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	119% 155g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	208% 151g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	1096% 14.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	51.6% 2.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	74.5% 0.97mg	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	37.7% 151μg	0% 0μg	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	55.6% 50mg	837% 753mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	158% 1584mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	141% 1.27mg	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	31.8% 2.54mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	8.3% 0.19mg	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	42.5% 298mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6.35% 235g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink:

• Baked Whole White Potatoes have 1.8 times more Vitamin B3, more Vitamin B9 and 27 times more Vitamin K than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 7.6 times more Vitamin B1, 83.5 times more Vitamin B2, 1.7 times more Vitamin B5 and 15.1 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Whole White Potatoes as well as Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink:

• Baked Whole White Potatoes have 2.5 times more Iron, 3.9 times more Manganese, 2.9 times more Zinc and 1.3 times more Water than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 39.9 times more Calcium, 2.5 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have similar amounts of Potassium per 14 oz.
• Both Baked Whole White Potatoes as well as Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 21 times more Fiber and 5.3 times more Protein than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 1.7 times more Energy, 1.9 times more Carbohydrate and 24.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.