Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Chilled Orange Juice with Calcium

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	43.8% 1270kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	86.7% 113g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	115% 83g	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	30.8% 22.3g	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	68.4% 26g	7.9% 3g	38g per day for Men 19-50 years
Protein	39.6% 22g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	58.5% 0.76mg	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	NA	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	373% 336mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	15% 150mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	NA	46.7% 0.42mg	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	62.5% 5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	NA	67% 470mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Chilled Orange Juice with Calcium per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Chilled Orange Juice with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Chilled Orange Juice with Calcium:

• 1 kg of Chilled Orange Juice from Concentrate with Calcium contains 19.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Chilled Orange Juice with Calcium:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.8 times more Iron, 2.5 times more Potassium and 149 times more Sodium than Chilled Orange Juice with Calcium.
• While 1 kg of Chilled Orange Juice from Concentrate with Calcium contains 9.3 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 1 kilogram of Chilled Orange Juice with Calcium lack sufficient amounts of Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.7 times more Energy, 2.3 times more Carbohydrate, 8.7 times more Fiber and 3.3 times more Protein than Chilled Orange Juice with Calcium.
• While 1 kg of Chilled Orange Juice from Concentrate with Calcium contains 12 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Chilled Orange Juice with Calcium provide inadequate amounts of Energy, Fiber and Protein