Comparing Nutrients in 5 ounces Red Potatoes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Red Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	16.4% 12g	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	0.61% 0.44g	4.14% 3g	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	% 0.57g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 5.87g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	4.36% 0.057mg	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	6.38% 25.5μg	10.6% 42.5μg	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	13.5% 12mg	78.7% 71mg	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	0.094% 0.014mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	6.93% 0.062mg	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	13% 1.03mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	0.86% 0.02mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Potatoes VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Potatoes versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Potatoes vs Fresh Orange juice:

• 5 ounces of Red Potatoes have 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 29 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.7 times more Vitamin B9 and 5.8 times more Vitamin C than Raw Whole Red Potatoes.
• Both Red Potatoes and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Whole Red Potatoes as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Potatoes vs Fresh Orange juice:

• 5 ounces of Red Potatoes have 3 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 10.1 times more Manganese, 3.6 times more Phosphorus, 2.3 times more Potassium and 6.6 times more Zinc than Fresh Orange juice.
• Both Red Potatoes and Fresh Orange juice contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Whole Red Potatoes as well as Raw Orange juice lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Potatoes have 1.6 times more Energy, 1.5 times more Carbohydrate, 8.5 times more Fiber and 2.7 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 6.5 times more Sugars and 6.8 times more Fructose than Raw Whole Red Potatoes.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Whole Red Potatoes as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.