Comparing Nutrients in 1 pound Frozen Orange Juice Concentrate with Calcium VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Energy	23% 667kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	68.4% 89g	130g per day for Men 19-50 years
Sugars	186% 135g	8.95% 6.5g	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	47.2% 34.2g	2.75% 2g	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	% 30g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 70.8g	% 2.04g	g per day for Men 19-50 years
Fiber	12% 4.54g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	19.4% 11g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	74% 0.96mg	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	87.3% 349μg	30.6% 122μg	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	730% 657mg	63.5% 57mg	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	18% 2.72mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	262% 2622mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	2.25% 90μg	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	18.7% 1.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	34% 0.78mg	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	203% 1420mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	84% 2853mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.43% 275g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Orange Juice Concentrate with Calcium VS Baked Red Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Orange Juice Concentrate with Calcium versus 1 lb of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Orange Juice Concentrate with Calcium vs Baked Red Potatoes:

• 1 pound of Frozen Orange Juice Concentrate with Calcium has 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 11.5 times more Vitamin C and 7.5 times more Vitamin E than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 1.5 times more Vitamin B3 and 7 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• 1 pound of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Orange Juice Concentrate with Calcium vs Baked Red Potatoes:

• 1 pound of Frozen Orange Juice Concentrate with Calcium has 64.2 times more Calcium, 1.3 times more Magnesium and 4.3 times more Phosphorus than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 2.9 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2.5 times more Zinc and 1.3 times more Water than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Red Potatoes contain similar levels of Potassium per one pound.
• 1 pound of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Orange Juice Concentrate with Calcium has 1.7 times more Energy, 1.7 times more Carbohydrate, 20.8 times more Sugars and 17.2 times more Fructose than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 1.8 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Red Potatoes offer comparable quantities of Protein per one pound.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.