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

Weight per 300 calories

• Fresh Orange juice: 667g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2 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.

Which food has more nutrients per 300 calories - Fresh Orange juice or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Fresh Orange juice	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	53.3% 69.3g	53% 68.7g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 1.3g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	18% 6.85g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	16.7% 1.33mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	16% 589g	6.65% 246g	3700g per day for Men 19-50 years

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

• Raw Orange juice has 20.4 times more Vitamin A, 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B9 and 8.1 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B3, 2.6 times more Vitamin B6 and 13.2 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Orange juice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Raw Orange juice has 2.2 times more Calcium and 2.4 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 1.6 times more Iron, 6.6 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 3.4 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Baked Whole White Potatoes have similar amounts of Magnesium per 300 kcal.
• Both Raw Orange juice as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Orange juice has 1.5 times more Omega 3, 11.2 times more Sugars and 12 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.1 times more Fiber and 1.5 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Orange juice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.