Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Frozen Orange Juice Concentrate

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Frozen Orange Juice Concentrate: 203g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Frozen Orange Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.52% 0.51g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	55% 71.3g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	83% 60g	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	21% 15.3g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	NA	% 31.6g	g per day for Men 19-50 years
Fiber	16% 6.14g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	NA	2.93% 26.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	40.5% 0.53mg	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	NA	39% 156μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	326% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	NA	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	14.8% 1.2mg	8.36% 0.67mg	8mg per day for Men 19-50 years
Magnesium	NA	17% 71mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.24mg	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	NA	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	NA	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.95% 14mg	1500mg per day for Men 19-50 years
Zinc	NA	2.95% 0.32mg	11mg per day for Men 19-50 years
Water	4.35% 161g	3.3% 123g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Frozen Orange Juice Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Frozen Orange Juice Concentrate?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Frozen Orange Juice Concentrate:

• 300 kcal of Frozen Orange Juice Concentrate contain 73.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Frozen Orange Juice Concentrate:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.8 times more Iron and 49.6 times more Sodium than Frozen Orange Juice Concentrate.
• While 300 kcal of Frozen Orange Juice Concentrate contain 2.2 times more Calcium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Orange Juice Concentrate contain similar levels of Potassium per 300 calories.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 3 times more Fiber than Frozen Orange Juice Concentrate.
• While 300 kcal of Frozen Orange Juice Concentrate contain 36.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Orange Juice Concentrate offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Frozen Orange Juice Concentrate provide inadequate amounts of Fiber