Comparing Nutrients in 1 kilogram Fresh Orange juice VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Fresh Orange juice	Microwaved Potatoes	Recommended Dietary Allowance
Energy	15.5% 450kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	80% 104g	186% 242g	130g per day for Men 19-50 years
Sugars	116% 84g	NA	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	60.5% 23g	38g per day for Men 19-50 years
Protein	12.5% 7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	265% 3.44mg	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	30% 120μg	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	556% 500mg	168% 151mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	371% 3.34mg	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	25% 2mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	127% 2.92mg	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	24.3% 170mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 883g	19.5% 720g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Microwaved Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Microwaved Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Microwaved Potatoes:

• 1 kilogram of Fresh Orange juice has 2.5 times more Vitamin B9 and 3.3 times more Vitamin C than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 1.3 times more Vitamin B1, 4.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 8.6 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Microwaved Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Orange juice as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Microwaved Potatoes:

• 1 kilogram of Fresh Orange juice has 1.2 times more Water than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 7.6 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 20.9 times more Manganese, 6.2 times more Phosphorus, 2.2 times more Potassium and 7.2 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Whole Microwaved Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Whole Microwaved Potatoes contains 2.3 times more Energy, 2.3 times more Carbohydrate, 11.5 times more Fiber and 3.5 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.