Comparing Nutrients in 7 ounces Frozen Orange Juice Concentrate with Calcium VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Microwaved Potatoes	Recommended Dietary Allowance
Energy	10% 292kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	37% 48g	130g per day for Men 19-50 years
Sugars	81.2% 59g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	8.65% 4.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	52.5% 0.68mg	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	5.95% 24μg	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	33.3% 30mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	115% 1147mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	73.6% 0.66mg	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	30.8% 2.46mg	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	25% 0.58mg	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	88.7% 621mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	36.7% 1248mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.25% 120g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Orange Juice Concentrate with Calcium VS Microwaved Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Orange Juice Concentrate with Calcium versus 7 oz of Microwaved Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Orange Juice Concentrate with Calcium vs Microwaved Potatoes:

• 7 ounces of Frozen Orange Juice Concentrate with Calcium have 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B5, 6.4 times more Vitamin B9 and 9.6 times more Vitamin C than Microwaved Potatoes.
• While 7 oz of Whole Microwaved Potatoes contain 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Orange Juice Concentrate with Calcium vs Microwaved Potatoes:

• 7 ounces of Frozen Orange Juice Concentrate with Calcium have 52.5 times more Calcium, 1.3 times more Magnesium, 3 times more Phosphorus and 1.4 times more Potassium than Microwaved Potatoes.
• While 7 oz of Whole Microwaved Potatoes contain 5.7 times more Copper, 3.8 times more Iron, 2.5 times more Manganese and 2.3 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc
• 7 ounces of Microwaved Potatoes lack sufficient amounts of Calcium
• Both Frozen Orange Juice Concentrate with Calcium as well as Whole Microwaved Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Orange Juice Concentrate with Calcium have 1.4 times more Energy and 1.4 times more Carbohydrate than Microwaved Potatoes.
• While 7 oz of Whole Microwaved Potatoes contain 2.3 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Microwaved Potatoes offer comparable quantities of Protein per seven ounces.
• Both Frozen Orange Juice Concentrate with Calcium as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.