Comparing Nutrients in 1 kilogram Baked White Potatoes VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%

Macro Nutrients

	Baked White Potatoes	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	31.7% 920kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	94% 122g	130g per day for Men 19-50 years
Sugars	21% 15.3g	164% 119g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	0% 0g	38g per day for Men 19-50 years
Protein	37.5% 21g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	0% 0mg	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	95% 380μg	22.5% 90μg	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	769% 692mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	10% 100mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.7% 509μg	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	80% 6.4mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	3.48% 0.08mg	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	107% 750mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.6% 872g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• Baked Whole White Potatoes have more Vitamin B3, 54.7 times more Vitamin B5, more Vitamin B6 and 4.2 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 2.5 times more Vitamin B1 and 5.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Whole White Potatoes as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• Baked Whole White Potatoes have 7.1 times more Copper, 8 times more Iron, 27 times more Magnesium, 23.6 times more Manganese, 3.4 times more Phosphorus, 4.4 times more Potassium and 17.5 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 3.9 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.9 times more Energy, 1.7 times more Carbohydrate, more Fiber and 70 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 7.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.