Comparing Nutrients in 5 ounces Frozen Orange Juice Concentrate VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Orange Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.23% 210kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	28.5% 37g	130g per day for Men 19-50 years
Sugars	58% 42g	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	14.8% 10.7g	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	% 9.33g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	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	27.3% 109μg	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	228% 205mg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.7% 28μg	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	5.85% 0.47mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	NA	420mg per day for Men 19-50 years
Manganese	7.15% 0.16mg	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	12.4% 86.5mg	NA	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	NA	11mg per day for Men 19-50 years
Water	2.32% 86g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Orange Juice Concentrate VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Orange Juice Concentrate 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 Frozen Orange Juice Concentrate vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Frozen Orange Juice Concentrate have 85.2 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 Frozen Orange Juice Concentrate vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Frozen Orange Juice Concentrate have 2.5 times more Calcium and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Iron and 42.6 times more Sodium than Frozen Orange Juice Concentrate.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Orange Juice Concentrate have 1.3 times more Carbohydrate and 43 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.6 times more Fiber than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Protein per five ounces.