Comparing Nutrients in 500 calories Baked Potatoes VS Canned Orange Juice

Weight per 500 calories

• Baked Potatoes: 538g
• Canned Orange Juice: 1064g

Baked Potatoes have 2 times more energy per 100g than Canned Orange Juice. It has average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potatoes or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Baked Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	4.37% 0.07g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.5% 114g	90% 117g	130g per day for Men 19-50 years
Sugars	8.75% 6.34g	129% 93g	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	2.52% 1.83g	35.7% 26g	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	% 2.37g	% 24g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 43g	g per day for Men 19-50 years
Fiber	31% 12g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	24% 13.4g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.6% 5.38μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.67mg	25.4% 0.33mg	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	37.6% 151μg	64% 255μg	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	57.3% 51.6mg	356% 320mg	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	1.43% 0.22mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.96% 10.8μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	8.06% 80.6mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	70.5% 0.63mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	72.6% 5.8mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	9.7% 0.22mg	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	53.8% 376mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	84.6% 2876mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.15μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	3.6% 53.8mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	11% 403g	25.2% 933g	3700g per day for Men 19-50 years

Baked Potatoes VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potatoes or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Baked Potatoes vs Canned Orange Juice:

• 500 calories of Baked Potatoes have 3.5 times more Vitamin B3 and 5.1 times more Vitamin B6 than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 17.8 times more Vitamin A, 1.7 times more Vitamin B9, 6.2 times more Vitamin C and 9.9 times more Vitamin E than Whole Baked Potatoes.
• Both Baked Potatoes and Canned Orange Juice provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Baked Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Whole Baked Potatoes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potatoes vs Canned Orange Juice:

• 500 calories of Baked Potatoes have 2.7 times more Copper, 5.5 times more Iron, 1.4 times more Magnesium, 5.3 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 4.5 times more Zinc than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.3 times more Calcium and 2.3 times more Water than Whole Baked Potatoes.
• 500 calories of Baked Potatoes lack sufficient amounts of Calcium
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
• Both Whole Baked Potatoes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potatoes have 3.7 times more Fiber and 1.9 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 14.7 times more Sugars and 14.1 times more Fructose than Whole Baked Potatoes.
• Both Baked Potatoes and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Whole Baked Potatoes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.