Comparing Nutrients in 1 pound Chilled Orange Juice VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Chilled Orange Juice	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	7.66% 222kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	77.5% 101g	130g per day for Men 19-50 years
Sugars	52% 37.7g	NA	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	14% 10g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	21.5% 86μg	24% 95μg	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	169% 152mg	67% 60.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	5% 50mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	89.2% 0.8mg	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	7.37% 0.59mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	131% 3mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.7% 396g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Frozen Sweet Potato per 1 lb

Compare the macro and micronutrient content in 1 lb of Chilled Orange Juice versus 1 lb of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chilled Orange Juice vs Frozen Sweet Potato:

• 1 pound of Chilled Orange Juice has 2.5 times more Vitamin C than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 259 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Frozen Sweet Potato provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin B3
• Both Chilled Orange Juice from Concentrate as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chilled Orange Juice vs Frozen Sweet Potato:

• 1 lb of Frozen Sweet Potato, Unprepared contains 3.4 times more Calcium, 4.2 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 28.9 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium and 4.4 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Frozen Sweet Potato contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Sweet Potato, Unprepared contains 2 times more Energy, 1.9 times more Carbohydrate, 5.7 times more Fiber and 2.5 times more Protein than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.