Comparing Nutrients in 1 pound Baked Potatoes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Baked Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Energy	14.5% 422kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	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	73.8% 96g	36.3% 47g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	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	2.13% 1.54g	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	% 2g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 18.8g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	31.8% 127μg	34% 136μg	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	48.4% 43.5mg	252% 227mg	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	1.2% 0.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6.8% 68mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	61.2% 4.9mg	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	43% 0.99mg	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	45.4% 318mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potatoes 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 Baked Potatoes vs Fresh Orange juice:

• 1 pound of Baked Potatoes has 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5 and 7.8 times more Vitamin B6 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.4 times more Vitamin B1 and 5.2 times more Vitamin C than Whole Baked Potatoes.
• Both Baked Potatoes and Fresh Orange juice provide similar amounts of Vitamin B9 per one pound.
• Both Whole Baked Potatoes as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potatoes vs Fresh Orange juice:

• 1 pound of Baked Potatoes has 2.7 times more Copper, 5.4 times more Iron, 2.5 times more Magnesium, 15.6 times more Manganese, 4.1 times more Phosphorus, 2.7 times more Potassium and 7.2 times more Zinc than Fresh Orange juice.
• Both Baked Potatoes and Fresh Orange juice contain similar levels of Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Whole Baked Potatoes as well as Raw Orange juice lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potatoes has 2.1 times more Energy, 2 times more Carbohydrate, 11 times more Fiber and 3.6 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 7.1 times more Sugars and 6.2 times more Fructose than Whole Baked Potatoes.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Whole Baked Potatoes as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.