Comparing Nutrients in 1 kilogram Frozen Orange Juice Concentrate with Calcium VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Baked White Potatoes	Recommended Dietary Allowance
Energy	50.7% 1470kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	260% 339g	162% 211g	130g per day for Men 19-50 years
Sugars	409% 297g	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	104% 75.5g	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	% 65.8g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 156g	% 4g	g per day for Men 19-50 years
Fiber	26.3% 10g	55.3% 21g	38g per day for Men 19-50 years
Protein	43% 24g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	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	193% 770μg	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	1609% 1448mg	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	40% 6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Baked White Potatoes	Recommended Dietary Allowance
Calcium	578% 5780mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	4.95% 198μg	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	41.3% 3.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	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	447% 3130mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	185% 6290mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	16.4% 606g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Orange Juice Concentrate with Calcium vs Baked White Potatoes:

• Frozen Orange Juice Concentrate with Calcium has 13 times more Vitamin A, 5.7 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin B9, 11.5 times more Vitamin C and 15 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 6.8 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Orange Juice Concentrate with Calcium vs Baked White Potatoes:

• Frozen Orange Juice Concentrate with Calcium has 57.8 times more Calcium, 1.3 times more Magnesium and 4.2 times more Phosphorus than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Copper, 1.9 times more Iron, 1.6 times more Manganese and 2.2 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Whole White Potatoes have similar amounts of Potassium and Water per 1 kg.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Orange Juice Concentrate with Calcium has 1.6 times more Energy, 1.6 times more Carbohydrate, 19.4 times more Sugars and 21 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Whole White Potatoes have similar amounts of Omega 3 and Protein per 1 kg.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.