Comparing Nutrients in 1 pound Microwaved Potatoes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Microwaved Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Energy	16.4% 476kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	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	19.8% 11g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.77mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	11% 0.14mg	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	13.6% 54.4μg	27.2% 109μg	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	76% 68.5mg	152% 137mg	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	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	70.3% 5.62mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.32mg	4.14% 0.095mg	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	68% 476mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	24.5% 835mg	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	2.4% 36.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	8.83% 327g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes VS Canned Orange Juice per 1 lb

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

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

• 1 pound of Microwaved Potatoes has 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 8.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 11.1 times more Vitamin B6 than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2 times more Vitamin B9 and 2 times more Vitamin C than Whole Microwaved Potatoes.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Whole Microwaved Potatoes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Microwaved Potatoes has 15.2 times more Copper, 12.4 times more Iron, 2.7 times more Magnesium, 13.9 times more Manganese, 6.2 times more Phosphorus, 2.4 times more Potassium and 9 times more Zinc than Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Whole Microwaved Potatoes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Potatoes has 2.2 times more Energy, 2.2 times more Carbohydrate, 7.7 times more Fiber and 3.6 times more Protein than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Whole Microwaved Potatoes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.