Comparing Nutrients in 1 kilogram White Potatoes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	White Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Energy	23.8% 690kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	121% 157g	84.7% 110g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	4.7% 3.4g	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	% 5.3g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 40.6g	g per day for Men 19-50 years
Fiber	63% 24g	7.9% 3g	38g per day for Men 19-50 years
Protein	30% 17g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	45% 180μg	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	101% 91mg	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	0.67% 0.1mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	65% 5.2mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	88.6% 620mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	22% 816g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Canned Orange Juice per 1 kg

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

• 1 kilogram of White Potatoes has 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 6.5 times more Vitamin B6 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.3 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Whole White Potatoes.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Whole White 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 White Potatoes vs Canned Orange Juice:

• 1 kilogram of White Potatoes has 5.3 times more Copper, 5.2 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium and 7.3 times more Zinc than Canned Orange Juice.
• Both White 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 Raw Whole White Potatoes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 1.5 times more Energy, 1.4 times more Carbohydrate, 8 times more Fiber and 2.5 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 7.6 times more Sugars and 7.1 times more Fructose than Raw Whole White Potatoes.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Whole White Potatoes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.