Comparing Nutrients in 7 ounces Baked Potatoes VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Baked Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.087% 0.028g	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	0.27% 0.046g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 7.96g	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	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	9.26% 0.083mg	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	26.8% 2.14mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	2% 0.046mg	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	10.4% 353mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4% 149g	4.68% 173g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Potatoes have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 5 times more Vitamin B3, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 3.5 times more Vitamin C than Whole Baked Potatoes.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Whole Baked Potatoes as well as Chilled Orange Juice from Concentrate 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 Chilled Orange Juice:

• 7 ounces of Baked Potatoes have 2.8 times more Copper, 8.3 times more Iron, 2.5 times more Magnesium, 9.5 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 5.1 times more Zinc than Chilled Orange Juice.
• Both Baked Potatoes and Chilled Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Whole Baked Potatoes as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potatoes have 1.9 times more Energy, 1.8 times more Carbohydrate, 7.3 times more Fiber and 3.7 times more Protein than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 7 times more Sugars and 6.6 times more Fructose than Whole Baked Potatoes.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Whole Baked Potatoes as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.