Comparing Nutrients in 7 ounces Chilled Orange Juice VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Chilled Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	31.6% 41g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	17.7% 13g	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	6.1% 4.43g	1.37% 0.99g	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	% 4.13g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 7.96g	% 4.52g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	2.98% 12μg	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	74% 66.7mg	43.2% 39mg	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	2.65% 0.4mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	35.5% 0.32mg	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	3.22% 0.26mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	43% 0.99mg	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	4.8% 33.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Baked Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Baked Sweet Potato:

• 7 ounces of Chilled Orange Juice have 3.2 times more Vitamin B9 and 1.7 times more Vitamin C than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 480.5 times more Vitamin A, 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 3.6 times more Vitamin E than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Baked Sweet Potato:

• 7 oz of Sweet Potato Baked in skin, flesh only contain 3.5 times more Calcium, 3.8 times more Copper, 5.3 times more Iron, 2.5 times more Magnesium, 21.6 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, 18 times more Sodium and 4.6 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Baked Sweet Potato contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 1.3 times more Sugars and 4.5 times more Fructose than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 1.8 times more Energy, 1.8 times more Carbohydrate, 11 times more Fiber and 3 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.