Comparing Nutrients in 300 calories Baked Red Potatoes VS Chilled Orange Juice with Calcium

Weight per 300 calories

• Baked Red Potatoes: 345g
• Chilled Orange Juice with Calcium: 638g

Baked Red Potatoes have 1.9 times more energy per 100g than Chilled Orange Juice with Calcium. It has average energy density when compared to other foods. Chilled Orange Juice from Concentrate with Calcium having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Chilled Orange Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Baked Red Potatoes	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	55.3% 72g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	73% 53g	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	2.1% 1.5g	19.6% 14.2g	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	% 1.9g	% 13.3g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 25.6g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	14% 7.93g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	37.3% 0.49mg	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	23.3% 93μg	30.3% 121μg	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	48.3% 43.4mg	238% 214mg	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	1.84% 0.28mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	3.1% 31mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	29.8% 0.27mg	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	30% 2.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	6.4% 0.15mg	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	35.5% 248mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	33.4% 1136mg	3400mg per day for Men 19-50 years
Selenium	NA	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	7.15% 264g	15% 557g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Chilled Orange Juice with Calcium:

• Baked Whole Red Potatoes have 3.1 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin K than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 1.4 times more Vitamin B2, 1.3 times more Vitamin B9, 4.9 times more Vitamin C and 4.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Chilled Orange Juice with Calcium:

• Baked Whole Red Potatoes have 2.2 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 1.7 times more Potassium and 3.1 times more Zinc than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 28.8 times more Calcium and 2.1 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 3.2 times more Fiber and 1.8 times more Protein than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 10.8 times more Sugars and 9.4 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.