Comparing Nutrients in 7 ounces Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	0%	3%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Baked Red Potatoes	Recommended Dietary Allowance
Energy	11.8% 341kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	30% 39g	130g per day for Men 19-50 years
Sugars	32% 23.2g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.8% 0.84mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.99% 0.05mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	32.4% 0.42mg	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	15% 59.5μg	13.4% 53.6μg	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	536% 482mg	27.8% 25mg	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	3.97% 0.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	25.8% 258mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	38.4% 0.35mg	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	6.45% 0.52mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	15% 0.34mg	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	21.5% 151mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.96% 110g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. vs Baked Red Potatoes:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 5.9 times more Vitamin B1, 2.7 times more Vitamin B2, 19.3 times more Vitamin C and 3.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B3, 13.6 times more Vitamin B5, more Vitamin B6 and 14 times more Vitamin K than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 7 oz.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. vs Baked Red Potatoes:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 14.4 times more Calcium and 2 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Copper, 2.7 times more Iron, 14 times more Magnesium, 6.2 times more Manganese, 1.3 times more Potassium, 6.7 times more Zinc and 1.4 times more Water than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. and Baked Whole Red Potatoes have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 2 times more Energy, 3.7 times more Omega 6, 2.2 times more Carbohydrate and 8.2 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9 times more Fiber and 23 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.