Comparing Nutrients in 1 pound Potato Bread VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Potato Bread	Fresh Orange juice	Recommended Dietary Allowance
Energy	41.6% 1207kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	36.3% 47g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	101% 56.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	12% 109μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	14% 0.18mg	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	143% 572μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	252% 227mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	85.3% 853mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	22% 0.2mg	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	128% 10.2mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	2.76% 0.064mg	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	239% 1674mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	4.1% 152g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Bread versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Bread vs Fresh Orange juice:

• 1 pound of Potato Bread has 2.4 times more Vitamin A, 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 3.1 times more Vitamin B3, 4.3 times more Vitamin B5, 5.8 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, 11.8 times more Vitamin E and 68 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains more Vitamin C than Potato Bread.
• 1 pound of Potato Bread have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• Both Potato Bread as well as Raw Orange juice have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Bread vs Fresh Orange juice:

• 1 pound of Potato Bread has 17.1 times more Calcium, 2.1 times more Copper, 11.3 times more Iron, 2.5 times more Magnesium, 18.1 times more Manganese, 21.7 times more Phosphorus, 3.6 times more Potassium, 95 times more Selenium, 375 times more Sodium and 28.8 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.6 times more Water than Potato Bread.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Bread has 5.9 times more Energy, 15.7 times more Fat, 4.5 times more Carbohydrate, 31.5 times more Fiber and 17.9 times more Protein than Fresh Orange juice.
• Both Potato Bread and Fresh Orange juice offer comparable quantities of Sugars per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Potato Bread as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.