Comparing Nutrients in 1 kilogram Dry Mashed Potatoes Flakes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Canned Orange Juice	Recommended Dietary Allowance
Energy	122% 3540kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 812g	84.7% 110g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	121% 87.6g	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	13.5% 9.8g	33.5% 24.3g	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	% 8.9g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 40.6g	g per day for Men 19-50 years
Fiber	174% 66g	7.9% 3g	38g per day for Men 19-50 years
Protein	149% 83.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	24% 0.31mg	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	115% 460μg	60% 240μg	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	900% 810mg	334% 301mg	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% 0.3mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	151% 12mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	9.13% 0.21mg	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	223% 1560mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Mashed Potatoes Flakes versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Mashed Potatoes Flakes vs Canned Orange Juice:

• 1 kilogram of Dry Mashed Potatoes Flakes has 25.3 times more Vitamin B1, 5.2 times more Vitamin B2, 31.2 times more Vitamin B3, 11.6 times more Vitamin B5, 24.1 times more Vitamin B6, 1.9 times more Vitamin B9, 2.7 times more Vitamin C and 87 times more Vitamin K than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Dehydrated Mashed Potatoes Flakes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Dry Mashed Potatoes Flakes vs Canned Orange Juice:

• 1 kilogram of Dry Mashed Potatoes Flakes has 2.7 times more Calcium, 7.3 times more Copper, 12.1 times more Iron, 6.6 times more Magnesium, 7.7 times more Manganese, 9.2 times more Phosphorus, 6 times more Potassium, 134 times more Selenium, 19.3 times more Sodium and 17.5 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 13.3 times more Water than Dehydrated Mashed Potatoes Flakes.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mashed Potatoes Flakes has 7.5 times more Energy, 7.4 times more Carbohydrate, 22 times more Fiber and 12.3 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.6 times more Sugars and 2.5 times more Fructose than Dehydrated Mashed Potatoes Flakes.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Dehydrated Mashed Potatoes Flakes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.