Comparing Nutrients in 5 ounces Orange-grapefruit juice, canned or bottled, unsweetened VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.1% 61kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	20% 14.4g	1.35% 0.98g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.37% 0.14g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.98% 0.48mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	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	4.96% 20μg	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	46% 41.2mg	2.68% 2.4mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	NA	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	8.15% 0.65mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	1.05% 0.024mg	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	2.83% 20mg	NA	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	NA	11mg per day for Men 19-50 years
Water	3.4% 126g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange-grapefruit juice, canned or bottled, unsweetened VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Orange-grapefruit juice, canned or bottled, unsweetened versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Orange-grapefruit juice, canned or bottled, unsweetened vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have 17.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Orange-grapefruit juice, canned or bottled, unsweetened vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.8 times more Potassium and 99.3 times more Sodium than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have 14.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3 times more Energy, 2.5 times more Carbohydrate, 26 times more Fiber and 3.7 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• 5 ounces of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy, Fiber and Protein