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

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.2% 208kcal	4.5% 130kcal	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	23% 30g	130g per day for Men 19-50 years
Sugars	58% 42g	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	14.8% 10.7g	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	% 9.33g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 22g	% 0.57g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Baked White 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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	11% 0.54mg	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	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	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Baked White Potatoes	Recommended Dietary Allowance
Calcium	82% 819mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	7.15% 0.16mg	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	63.4% 444mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.9% 107g	3700g per day for Men 19-50 years

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

• Frozen Orange Juice Concentrate with Calcium has 13 times more Vitamin A, 5.7 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin B9, 11.5 times more Vitamin C and 15 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 6.8 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole White 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 White Potatoes:

• Frozen Orange Juice Concentrate with Calcium has 57.8 times more Calcium, 1.3 times more Magnesium and 4.2 times more Phosphorus than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Copper, 1.9 times more Iron, 1.6 times more Manganese and 2.2 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Whole White Potatoes have similar amounts of Potassium and Water per 5 oz.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Orange Juice Concentrate with Calcium has 1.6 times more Energy, 1.6 times more Carbohydrate, 19.4 times more Sugars and 21 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Whole White Potatoes have similar amounts of Omega 3 and Protein per 5 oz.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.