Comparing Nutrients in 5 ounces Canned Orange Juice VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	21% 3.6g	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	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	17% 12.4g	25.2% 18.3g	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	1.1% 0.81g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 7.67g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	11.3% 45.4μg	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% 10.6mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	28% 0.25mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	29.6% 0.68mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Frozen French Fried Sweet Potatoes with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Canned Orange Juice have 4 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 48.2 times more Vitamin A, 2.4 times more Vitamin B1, 4.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, 1.3 times more Vitamin B9, 7.5 times more Vitamin E and 46 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Canned Orange Juice have 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 5.2 times more Calcium, 8 times more Copper, 7.7 times more Iron, 2.6 times more Magnesium, 22.9 times more Manganese, 3.5 times more Phosphorus, 2.2 times more Potassium, 36.5 times more Sodium and 9.5 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 4.3 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 3.9 times more Energy, 59.5 times more Fat, 64.3 times more Saturated Fat, 46.4 times more Omega 3, 93.6 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Sugars, 19 times more Fiber and 3.2 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein