Comparing Nutrients in 1 pound Regular Canned Potatoes VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Regular Canned Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Energy	9.4% 272kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	52% 37.7g	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	14% 10g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	26.5% 0.34mg	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	6.8% 27.2μg	21.5% 86μg	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	25.7% 23mg	169% 152mg	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	NA	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	21% 0.19mg	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	71.4% 5.7mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	4.54% 0.1mg	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	18% 127mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	66.2% 993mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Regular Canned Potatoes VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Regular Canned Potatoes vs Chilled Orange Juice:

• 1 pound of Regular Canned Potatoes has 1.5 times more Vitamin B1, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.5 times more Vitamin B6 than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 3 times more Vitamin B2, 3.2 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Potatoes Solids with Salt.
• 1 pound of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Canned Potatoes Solids with Salt as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Regular Canned Potatoes vs Chilled Orange Juice:

• 1 pound of Regular Canned Potatoes has 1.4 times more Copper, 9.7 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 109.5 times more Sodium and 4 times more Zinc than Chilled Orange Juice.
• Both Regular Canned Potatoes and Chilled Orange Juice contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Potatoes Solids with Salt as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Regular Canned Potatoes has 1.2 times more Energy, 7.7 times more Fiber and 2.1 times more Protein than Chilled Orange Juice.
• Both Regular Canned Potatoes and Chilled Orange Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Potatoes Solids with Salt as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in one pound.