Comparing Nutrients in 300 calories Red Potatoes VS Fresh Orange juice

Weight per 300 calories

• Red Potatoes: 429g
• Fresh Orange juice: 667g

Red Potatoes have 1.6 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Red Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	77.2% 56g	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	1.83% 1.33g	19.5% 14g	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	% 1.7g	% 12g	g per day for Men 19-50 years
Sucrose	% 1.24g	% 27.6g	g per day for Men 19-50 years
Fiber	19% 7.3g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	20.5% 0.27mg	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	19.3% 77μg	50% 200μg	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	41% 37mg	370% 333mg	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	0.29% 0.043mg	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.4μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.3% 43mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	32.6% 0.29mg	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	39% 3.13mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	4.06% 0.093mg	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	37.3% 261mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	9.38% 347g	16% 589g	3700g per day for Men 19-50 years

Red Potatoes VS Fresh Orange Juice Nutrients Per 300 Kcal

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

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

• 300 calories of Red Potatoes have 1.8 times more Vitamin B3, 2.7 times more Vitamin B6 and 18.6 times more Vitamin K than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B9 and 9 times more Vitamin C than Raw Whole Red Potatoes.
• Both Red Potatoes and Fresh Orange juice provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Red Potatoes have insufficient amounts of Vitamin A
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Whole Red Potatoes as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Red Potatoes have 2 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 6.5 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 4.2 times more Zinc than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 1.7 times more Calcium and 1.7 times more Water than Raw Whole Red Potatoes.
• 300 calories of Red Potatoes lack sufficient amounts of Calcium
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Whole Red Potatoes as well as Raw Orange juice lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Potatoes have 5.5 times more Fiber and 1.7 times more Protein than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 10.1 times more Sugars and 10.6 times more Fructose than Raw Whole Red Potatoes.
• Both Red Potatoes and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Whole Red Potatoes as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.