Comparing Nutrients in 1 pound Canned Orange Juice VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	124% 161g	130g per day for Men 19-50 years
Sugars	55% 39.7g	80.7% 58.5g	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	15.2% 11g	3.57% 2.6g	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	% 10.3g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 24.5g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	68% 26g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	36.3% 145μg	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	152% 137mg	37.8% 34mg	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	6.05% 0.91mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	89.2% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	95% 2.2mg	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	11% 77mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.8% 398g	6.37% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Frozen French Fried Sweet Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Canned Orange Juice has 4 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 48.2 times more Vitamin A, 2.4 times more Vitamin B1, 4.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, 1.3 times more Vitamin B9, 7.5 times more Vitamin E and 46 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Canned Orange Juice has 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 5.2 times more Calcium, 8 times more Copper, 7.7 times more Iron, 2.6 times more Magnesium, 22.9 times more Manganese, 3.5 times more Phosphorus, 2.2 times more Potassium, 36.5 times more Sodium and 9.5 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 4.3 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 3.9 times more Energy, 59.5 times more Fat, 64.3 times more Saturated Fat, 46.4 times more Omega 3, 93.6 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Sugars, 19 times more Fiber and 3.2 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein