Comparing Nutrients in 1 kilogram Baked Russet Potatoes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Baked Russet Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Energy	32.8% 950kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	165% 214g	84.7% 110g	130g per day for Men 19-50 years
Sugars	15% 11g	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	4.4% 3.2g	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	% 3.7g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 40.6g	g per day for Men 19-50 years
Fiber	60.5% 23g	7.9% 3g	38g per day for Men 19-50 years
Protein	47% 26.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	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	56% 0.67mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	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	65% 260μg	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	92% 83mg	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	4.67% 0.7mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	18% 180mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	11.3% 452μg	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	134% 10.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	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	101% 710mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20% 745g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Russet Potatoes 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 Baked Russet Potatoes vs Canned Orange Juice:

• 1 kilogram of Baked Russet Potatoes has 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 6.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 11.4 times more Vitamin B6 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 3.6 times more Vitamin C than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Canned Orange Juice provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Baked Whole Russet Potatoes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Russet Potatoes vs Canned Orange Juice:

• 1 kilogram of Baked Russet Potatoes has 4.9 times more Copper, 10.7 times more Iron, 3 times more Magnesium, 10.9 times more Manganese, 4.2 times more Phosphorus, 3 times more Potassium and 8.8 times more Zinc than Canned Orange Juice.
• Both Baked Russet Potatoes and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Baked Whole Russet Potatoes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Russet Potatoes has 2 times more Energy, 1.9 times more Carbohydrate, 7.7 times more Fiber and 3.9 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 8.1 times more Sugars and 7.6 times more Fructose than Baked Whole Russet Potatoes.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Russet Potatoes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.