Comparing Nutrients in 500 calories Baked Red Potatoes VS Chilled Orange Juice

Weight per 500 calories

• Baked Red Potatoes: 575g
• Chilled Orange Juice: 1020g

Baked Red Potatoes have 1.8 times more energy per 100g than Chilled Orange Juice. It has average energy density when compared to other foods. Chilled Orange Juice from Concentrate having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Baked Red Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	91% 118g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	117% 84.8g	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	3.5% 2.53g	31.4% 22.8g	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	% 3.16g	% 21.2g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 41g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	59.7% 0.78mg	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	38.8% 155μg	48.5% 194μg	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	80.5% 72.4mg	381% 343mg	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	3.07% 0.46mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	47.6% 0.43mg	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	50.3% 4.02mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	10.2% 0.23mg	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	59% 414mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	NA	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	12% 441g	24% 890g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Chilled Orange Juice Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Red Potatoes have 3.2 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin K than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.4 times more Vitamin B2, 4.7 times more Vitamin C and 4.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Chilled Orange Juice provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Baked Red Potatoes have 2.3 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 2.2 times more Calcium and 2 times more Water than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium
• 500 calories of Chilled Orange Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 3.4 times more Fiber and 1.9 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 10.3 times more Sugars and 9 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Chilled Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Baked Whole Red Potatoes as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.