Comparing Nutrients in 500 calories Frozen Orange Juice Concentrate VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Frozen Orange Juice Concentrate: 338g
• Frozen Roasted Potatoes with Salt: 394g

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

Discover which food has more nutrients per 500 calories - Frozen Orange Juice Concentrate or Frozen Roasted Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Frozen Orange Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	NA	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	79% 103g	130g per day for Men 19-50 years
Sugars	138% 100g	3.75% 2.7g	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	35% 25.5g	NA	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	% 22.2g	NA	g per day for Men 19-50 years
Sucrose	% 52.7g	NA	g per day for Men 19-50 years
Fiber	8.9% 3.38g	27% 10.2g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.88% 44μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.4% 0.93mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	NA	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	65% 260μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	544% 489mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.5% 2.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 128mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.67% 67μg	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	14% 1.1mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	NA	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	NA	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	29.4% 206mg	NA	700mg per day for Men 19-50 years
Potassium	62.5% 2125mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.58% 23.6mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	NA	11mg per day for Men 19-50 years
Water	5.53% 205g	7.24% 268g	3700g per day for Men 19-50 years

Frozen Orange Juice Concentrate VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Orange Juice Concentrate or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Frozen Orange Juice Concentrate vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 500 calories for Frozen Orange Juice Concentrate vs Frozen Roasted Potatoes with Salt:

• 500 calories of Frozen Orange Juice Concentrate have 2.2 times more Calcium than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.8 times more Iron and 49.6 times more Sodium than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Orange Juice Concentrate have 36.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 3 times more Fiber than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Frozen Orange Juice Concentrate provide inadequate amounts of Fiber