Comparing Nutrients in 5 ounces Frozen Roasted Yellow Fleshed Potatoes with Salt VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Yellow Fleshed Potatoes with Salt	7%	14%	79%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Frozen Roasted Yellow Fleshed Potatoes with Salt	Canned Orange Juice	Recommended Dietary Allowance
Energy	5.8% 169kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.62g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.2g	12% 15.6g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	17% 12.4g	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	NA	4.75% 3.44g	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Yellow Fleshed Potatoes with Salt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.4% 0.044mg	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	NA	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.45% 8.5mg	47.4% 42.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Yellow Fleshed Potatoes with Salt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	7.97% 0.64mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	NA	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.3% 0.03mg	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	NA	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.7% 101g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Yellow Fleshed Potatoes with Salt VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Yellow Fleshed Potatoes with Salt versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Yellow Fleshed Potatoes with Salt vs Canned Orange Juice:

• 5 oz of Unsweetened Canned Orange Juice contain 5 times more Vitamin C than Frozen Roasted Yellow Fleshed Potatoes with Salt.

Comparing minerals per 5 ounces for Frozen Roasted Yellow Fleshed Potatoes with Salt vs Canned Orange Juice:

• 5 ounces of Frozen Roasted Yellow Fleshed Potatoes with Salt have 4.5 times more Iron, 2.4 times more Potassium and 84.5 times more Sodium than Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron
• Both Frozen Roasted Yellow Fleshed Potatoes with Salt as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Yellow Fleshed Potatoes with Salt have 2.5 times more Energy, 2.1 times more Carbohydrate, 8.7 times more Fiber and 2.9 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 28.3 times more Sugars than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein