Comparing Nutrients in 1 kilogram Frozen Concentrate Citrus Fruit Juice Drink VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Concentrate Citrus Fruit Juice Drink	Baked Potato Flesh	Recommended Dietary Allowance
Energy	56% 1620kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	166% 216g	130g per day for Men 19-50 years
Sugars	395% 286g	23.4% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	39.5% 15g	38g per day for Men 19-50 years
Protein	21.4% 12g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Citrus Fruit Juice Drink	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	232% 3mg	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	65% 260μg	22.5% 90μg	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	1059% 953mg	142% 128mg	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	14.7% 2.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Citrus Fruit Juice Drink	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	25% 250mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	239% 2.15mg	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	493% 39.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	70% 1.6mg	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	51.4% 360mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	116% 3930mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	15.5% 574g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Concentrate Citrus Fruit Juice Drink VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Concentrate Citrus Fruit Juice Drink versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink vs Baked Potato Flesh:

• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink has 1.6 times more Vitamin B2, 2.9 times more Vitamin B9 and 7.4 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.1 times more Vitamin B1, 5.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Frozen Concentrate Citrus Fruit Juice Drink.
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B3
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Frozen Concentrate Citrus Fruit Juice Drink vs Baked Potato Flesh:

• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink has 5 times more Calcium, 11.3 times more Iron and 1.6 times more Manganese than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.2 times more Copper, 1.4 times more Phosphorus, 2.4 times more Zinc and 1.3 times more Water than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink and Baked Potato Flesh contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink has 1.7 times more Energy, 1.9 times more Carbohydrate and 16.8 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 7.5 times more Fiber and 1.6 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Fiber
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.