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

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Baked Potatoes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	6.36% 185kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.54% 0.091g	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	51.7% 67g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	81.2% 59g	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	20.7% 15g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 31g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	39.7% 0.52mg	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	38.2% 153μg	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	319% 287mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39.3μg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	10% 0.23mg	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	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	36.7% 1248mg	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	1.32% 20mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4% 149g	3.25% 120g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Potatoes have 1.3 times more Vitamin B3 than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 4.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B5, 2.8 times more Vitamin B9, 15.1 times more Vitamin C and 15 times more Vitamin E than Whole Baked Potatoes.
• Both Baked Potatoes and Frozen Orange Juice Concentrate with Calcium provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Potatoes have insufficient amounts of Vitamin E
• Both Whole Baked Potatoes as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Baked Potatoes have 2 times more Copper, 3.3 times more Iron, 1.9 times more Manganese, 2.3 times more Zinc and 1.2 times more Water than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 38.5 times more Calcium and 4.5 times more Phosphorus than Whole Baked Potatoes.
• Both Baked Potatoes and Frozen Orange Juice Concentrate with Calcium contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Baked Potatoes lack sufficient amounts of Calcium
• 7 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc
• Both Whole Baked Potatoes as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potatoes have 2.2 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 1.6 times more Energy, 1.6 times more Carbohydrate, 25.2 times more Sugars and 22.2 times more Fructose than Whole Baked Potatoes.
• Both Baked Potatoes and Frozen Orange Juice Concentrate with Calcium offer comparable quantities of Protein per seven ounces.
• Both Whole Baked Potatoes as well as Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.