Comparing Nutrients in 5 ounces Frozen Orange Juice Concentrate with Calcium VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.2% 208kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	37% 48g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	58% 42g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	% 22g	% 0.64g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	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	27.3% 109μg	9.57% 38.3μg	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	228% 205mg	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	5.67% 0.85mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	82% 819mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	27.4% 0.25mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	7.15% 0.16mg	10.7% 0.25mg	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	63.4% 444mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	22.7% 773mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Orange Juice Concentrate with Calcium vs Baked Red Potatoes:

• Frozen Orange Juice Concentrate with Calcium has 13 times more Vitamin A, 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 11.5 times more Vitamin C and 7.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3 and 7 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Orange Juice Concentrate with Calcium vs Baked Red Potatoes:

• Frozen Orange Juice Concentrate with Calcium has 64.2 times more Calcium, 1.3 times more Magnesium and 4.3 times more Phosphorus than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2.5 times more Zinc and 1.3 times more Water than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Whole Red Potatoes have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Orange Juice Concentrate with Calcium has 1.7 times more Energy, 1.7 times more Carbohydrate, 20.8 times more Sugars and 17.2 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Whole Red Potatoes have similar amounts of Omega 3 and Protein per 5 oz.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.