Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Baked Red Potatoes	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	30% 870kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	271% 352g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	409% 297g	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	6.07% 4.4g	104% 75.5g	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	% 5.5g	% 65.8g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 156g	g per day for Men 19-50 years
Fiber	47.4% 18g	26.3% 10g	38g per day for Men 19-50 years
Protein	41% 23g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	200% 2.6mg	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	67.5% 270μg	193% 770μg	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	140% 126mg	1609% 1448mg	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	5.33% 0.8mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	9% 90mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.95% 198μg	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	87.5% 7mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	50.4% 1.16mg	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	103% 720mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	185% 6290mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	16.4% 606g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.5 times more Vitamin B3 and 7 times more Vitamin K than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 13 times more Vitamin A, 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B5, 2.9 times more Vitamin B9, 11.5 times more Vitamin C and 7.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Orange Juice Concentrate have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole Red Potatoes as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Frozen Orange Juice Concentrate:

• Baked Whole Red Potatoes have 2.9 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2.5 times more Zinc and 1.3 times more Water than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 4.2 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Orange Juice Concentrate have similar amounts of Magnesium, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 1.8 times more Fiber than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 1.7 times more Energy, 1.8 times more Carbohydrate, 20.8 times more Sugars and 17.2 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Orange Juice Concentrate have similar amounts of Omega 3 and Protein per 1 kg.
• Both Baked Whole Red Potatoes as well as Frozen Orange Juice Concentrate have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.