Comparing Nutrients in 5 ounces Canned Orange Juice VS Canned Potatoes with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Canned Orange Juice	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	10.8% 14g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	7.88% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	15% 0.19mg	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	8.5% 34μg	1.77% 7.1μg	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	47.4% 42.7mg	12% 10.8mg	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	1.9% 0.28mg	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

	Canned Orange Juice	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	4.38% 0.1mg	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	3.44% 24mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	8.55% 291mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Potatoes with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Canned Potatoes with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Canned Potatoes with Liquids:

• 5 ounces of Canned Orange Juice have 4.8 times more Vitamin B9 and 4 times more Vitamin C than Canned Potatoes with Liquids.
• While 5 oz of Canned Potatoes Solids and Liquids contain 4.4 times more Vitamin B3 and 4.4 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Potatoes with Liquids provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• 5 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Canned Potatoes with Liquids:

• 5 oz of Canned Potatoes Solids and Liquids contain 3.9 times more Calcium, 3.2 times more Copper, 7.2 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 54.3 times more Sodium and 9.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Potatoes with Liquids contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Canned Potatoes Solids and Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Potatoes Solids and Liquids contain 4.7 times more Fiber and 1.8 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Potatoes with Liquids offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Canned Potatoes Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.