Comparing Nutrients in 7 ounces Frozen Orange Juice Concentrate VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Energy	10% 294kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	53.7% 70g	32% 42g	130g per day for Men 19-50 years
Sugars	81.2% 59g	4.2% 3.04g	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	20.7% 15g	0.99% 0.71g	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	% 13g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 31g	% 0.79g	g per day for Men 19-50 years
Fiber	5.22% 2g	11% 4.17g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	32.2% 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	38.2% 153μg	19% 75.4μg	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	319% 287mg	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	7.94% 1.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39.3μg	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	8.2% 0.65mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	16.3% 0.38mg	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	17.3% 121mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	36.7% 1248mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.25% 120g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Orange Juice Concentrate vs Baked White Potatoes:

• Frozen Orange Juice Concentrate 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.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Orange Juice Concentrate vs Baked White Potatoes:

• Frozen Orange Juice Concentrate has 3.8 times more Calcium and 1.3 times more Magnesium 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.
• Both Frozen Orange Juice Concentrate and Baked Whole White Potatoes have similar amounts of Phosphorus, Potassium and Water per 7 oz.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Orange Juice Concentrate has 1.6 times more Energy, 1.7 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.
• Both Frozen Orange Juice Concentrate and Baked Whole White Potatoes have similar amounts of Omega 3 and Protein per 7 oz.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.