Comparing Nutrients in 5 ounces Chilled Orange Juice VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Chilled Orange Juice	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	23% 30g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	3% 2.17g	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	4.36% 3.16g	0.7% 0.51g	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	% 2.95g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0.57g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	23% 0.3mg	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	6.73% 27μg	13.5% 54μg	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	53% 47.6mg	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	20% 0.18mg	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	2.3% 0.18mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	11.6% 0.27mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Baked White Potatoes:

• Chilled Orange Juice from Concentrate has 2.7 times more Vitamin C and 5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.5 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Chilled Orange Juice from Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3 times more Copper, 4.9 times more Iron, 2.5 times more Magnesium, 8.2 times more Manganese, 4.4 times more Phosphorus, 3.1 times more Potassium and 5 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate and Baked Whole White Potatoes have similar amounts of Calcium and Water per 5 oz.
• Both Chilled Orange Juice from Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chilled Orange Juice from Concentrate has 5.4 times more Sugars and 6.2 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Energy, 1.8 times more Carbohydrate, 7 times more Fiber and 3.1 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.