Comparing Nutrients in 7 ounces Baked Potato Flesh VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Baked Potato Flesh	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	6.36% 185kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	33% 42.8g	53.7% 70g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	NA	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	NA	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.5% 0.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	8.7% 0.69mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14% 99mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen Orange Juice Concentrate per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Frozen Orange Juice Concentrate:

• 7 ounces of Baked Potato Flesh have 1.3 times more Vitamin B3 than Frozen Orange Juice Concentrate.
• While 7 oz of Frozen Orange Juice Concentrate contain 2.6 times more Vitamin B1, 8.3 times more Vitamin B2, 1.3 times more Vitamin B5, 8.6 times more Vitamin B9, 11.3 times more Vitamin C and 15 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Orange Juice Concentrate provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Baked Potatoes Flesh no Salt as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Frozen Orange Juice Concentrate:

• 7 ounces of Baked Potato Flesh have 3.6 times more Copper, 1.4 times more Manganese, 1.8 times more Zinc and 1.2 times more Water than Frozen Orange Juice Concentrate.
• While 7 oz of Frozen Orange Juice Concentrate contain 7.6 times more Calcium, 1.4 times more Magnesium and 1.6 times more Potassium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Orange Juice Concentrate contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 7 ounces of Frozen Orange Juice Concentrate lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Frozen Orange Juice Concentrate lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.5 times more Fiber than Frozen Orange Juice Concentrate.
• While 7 oz of Frozen Orange Juice Concentrate contain 1.6 times more Energy, 1.6 times more Carbohydrate and 17.5 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Orange Juice Concentrate offer comparable quantities of Protein per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.