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

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10% 292kcal	5.95% 173kcal	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	51.7% 67g	30% 39g	130g per day for Men 19-50 years
Sugars	81.2% 59g	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	20.7% 15g	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	% 13g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 31g	% 0.89g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Baked Red 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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	38.2% 153μg	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	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	115% 1147mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	88.7% 621mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	36.7% 1248mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.25% 120g	4.1% 152g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Orange Juice Concentrate with Calcium versus 7 oz of Baked Red 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 Baked Red Potatoes:

• 7 ounces of Frozen Orange Juice Concentrate with Calcium have 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 11.5 times more Vitamin C and 7.5 times more Vitamin E than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.5 times more Vitamin B3 and 7 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole Red 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 Baked Red Potatoes:

• 7 ounces of Frozen Orange Juice Concentrate with Calcium have 64.2 times more Calcium, 1.3 times more Magnesium and 4.3 times more Phosphorus than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 2.9 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2.5 times more Zinc and 1.3 times more Water than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Red Potatoes contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Orange Juice Concentrate with Calcium have 1.7 times more Energy, 1.7 times more Carbohydrate, 20.8 times more Sugars and 17.2 times more Fructose than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.8 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Baked Red Potatoes offer comparable quantities of Protein per seven ounces.
• Both Frozen Orange Juice Concentrate with Calcium as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.