Comparing Nutrients in 300 calories No Pulp Light Orange Juice VS Baked White Potatoes

Weight per 300 calories

• No Pulp Light Orange Juice: 1429g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 4.4 times more energy per unit of mass than No Pulp Light Orange Juice, which is average in comparison to other foods. No Pulp Light Orange Juice having very low energy density.

Which food has more nutrients per 300 calories - No Pulp Light Orange Juice or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
No Pulp Light Orange Juice	4%	0%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	No Pulp Light Orange Juice	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	82% 59.6g	6.9% 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	NA	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	18% 6.85g	38g per day for Men 19-50 years
Protein	5.36% 3g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	No Pulp Light Orange Juice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	16% 143μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	53% 0.69mg	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	35.7% 143μg	31% 124μg	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	476% 429mg	45.7% 41mg	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	119% 18mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	No Pulp Light Orange Juice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	46% 0.41mg	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	0% 0mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 0.62mg	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	8.16% 57mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	79% 2686mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	2.6% 0.29mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	36.4% 1346g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of No Pulp Light Orange Juice vs Baked White Potatoes:

• No Pulp Light Orange Juice has 43.8 times more Vitamin A, 5.8 times more Vitamin B1, 2.9 times more Vitamin B2, 10.4 times more Vitamin C and 136.9 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin K than No Pulp Light Orange Juice.
• Both No Pulp Light Orange Juice and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both No Pulp Light Orange Juice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for No Pulp Light Orange Juice vs Baked White Potatoes:

• No Pulp Light Orange Juice has 1.6 times more Magnesium, 1.5 times more Potassium, 2.5 times more Sodium and 5.5 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Calcium, 1.6 times more Copper, more Iron, 4.3 times more Phosphorus and 4 times more Zinc than No Pulp Light Orange Juice.
• Both No Pulp Light Orange Juice as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• No Pulp Light Orange Juice has 11.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, more Fiber and 2.3 times more Protein than No Pulp Light Orange Juice.
• Both No Pulp Light Orange Juice and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both No Pulp Light Orange Juice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.