Comparing Nutrients in 7 ounces Baked Potatoes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Baked Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	17% 22g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	24% 17.4g	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	0.93% 0.67g	6.65% 4.82g	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	% 0.87g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 8.06g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	4.73% 0.062mg	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	14% 55.6μg	12% 47.6μg	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	21% 19mg	66.4% 59.7mg	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	0.53% 0.079mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	26.8% 2.14mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	1.8% 0.042mg	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	20% 139mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4% 149g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Canned Orange Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potatoes vs Canned Orange Juice:

• 7 ounces of Baked Potatoes have 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 7 times more Vitamin B3, 2.1 times more Vitamin B5 and 10 times more Vitamin B6 than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 3.1 times more Vitamin C than Whole Baked Potatoes.
• Both Baked Potatoes and Canned Orange Juice provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Whole Baked Potatoes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potatoes vs Canned Orange Juice:

• 7 ounces of Baked Potatoes have 5.4 times more Copper, 10.8 times more Iron, 2.8 times more Magnesium, 10.4 times more Manganese, 4.1 times more Phosphorus, 2.9 times more Potassium and 9 times more Zinc than Canned Orange Juice.
• Both Baked Potatoes and Canned Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Whole Baked Potatoes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potatoes have 2 times more Energy, 1.9 times more Carbohydrate, 7.3 times more Fiber and 3.7 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 7.4 times more Sugars and 7.1 times more Fructose than Whole Baked Potatoes.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Whole Baked Potatoes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.