Comparing Nutrients in 1 kilogram Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	0%	3%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Baked White Potatoes	Recommended Dietary Allowance
Energy	59.3% 1720kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	330% 429g	162% 211g	130g per day for Men 19-50 years
Sugars	161% 117g	21% 15.3g	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	NA	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	5.26% 2g	55.3% 21g	38g per day for Men 19-50 years
Protein	1.8% 1g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	352% 4.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	162% 2.1mg	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	75% 300μg	95% 380μg	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	2701% 2431mg	140% 126mg	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	20% 3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Baked White Potatoes	Recommended Dietary Allowance
Calcium	130% 1300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	32.5% 2.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	82% 1.9mg	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	109% 760mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	15% 552g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. vs Baked White Potatoes:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 8.8 times more Vitamin B1, 3.1 times more Vitamin B2, 19.3 times more Vitamin C and 7.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B3, 15.3 times more Vitamin B5, more Vitamin B6, 1.3 times more Vitamin B9 and 13.5 times more Vitamin K than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. vs Baked White Potatoes:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 13 times more Calcium and 3.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Copper, 2.5 times more Iron, 13.5 times more Magnesium, 6.8 times more Manganese, 1.3 times more Potassium, 5.8 times more Zinc and 1.4 times more Water than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. and Baked Whole White Potatoes have similar amounts of Phosphorus per 1 kg.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 1.9 times more Energy, 3.7 times more Omega 6, 2 times more Carbohydrate and 7.6 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.5 times more Fiber and 21 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.