Comparing Nutrients in 300 calories Fresh Orange juice VS Baked Russet Potatoes

Weight per 300 calories

• Fresh Orange juice: 667g
• Baked Russet Potatoes: 316g

Baked Whole Russet Potatoes have 2.1 times more energy per unit of mass than Raw Orange juice, which is average in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Baked Russet Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Fresh Orange juice	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	52% 67.7g	130g per day for Men 19-50 years
Sugars	77.2% 56g	4.7% 3.4g	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	19.5% 14g	1.4% 1g	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	% 12g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 1.23g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	19% 7.26g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0.35% 3.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	86% 1.1mg	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	50% 200μg	20.5% 82μg	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	370% 333mg	29% 26.2mg	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	1.78% 0.27mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	5.26% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.57% 143μg	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	16.7% 1.33mg	42.2% 3.38mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	31.3% 0.72mg	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	16% 113mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	51% 1737mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	2.95% 44.2mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	16% 589g	6.35% 235g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Baked Russet Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Baked Russet Potatoes?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Baked Russet Potatoes:

• 300 calories of Fresh Orange juice have 21.1 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B9 and 12.7 times more Vitamin C than Baked Russet Potatoes.
• While 300 kcal of Baked Whole Russet Potatoes contain 1.6 times more Vitamin B3 and 4.2 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Baked Russet Potatoes provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Baked Russet Potatoes have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Baked Russet Potatoes:

• 300 calories of Fresh Orange juice have 1.3 times more Calcium and 2.5 times more Water than Baked Russet Potatoes.
• While 300 kcal of Baked Whole Russet Potatoes contain 2.5 times more Iron, 1.3 times more Magnesium, 7.7 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 3.3 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Baked Russet Potatoes contain similar levels of Copper per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 300 calories of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Orange juice as well as Baked Whole Russet Potatoes lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 16.4 times more Sugars and 14 times more Fructose than Baked Russet Potatoes.
• While 300 kcal of Baked Whole Russet Potatoes contain 5.4 times more Fiber and 1.8 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Baked Russet Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.