Comparing Nutrients in 7 ounces Baked Red Potatoes VS Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Baked Red Potatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	5.95% 173kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	78.4% 57g	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	1.2% 0.87g	NA	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	10% 0.13mg	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	13.4% 53.6μg	13% 51.6μg	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	27.8% 25mg	210% 189mg	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	1.06% 0.16mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	21.4% 0.19mg	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	17.4% 1.4mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	22% 0.51mg	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	20.4% 143mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.08% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Frozen Concentrate Citrus Fruit Juice Drink:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 6.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 14 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 7.6 times more Vitamin C and 2.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Concentrate Citrus Fruit Juice Drink have similar amounts of Vitamin B9 per 7 oz.
• Both Baked Whole Red Potatoes as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Frozen Concentrate Citrus Fruit Juice Drink:

• Baked Whole Red Potatoes have 1.8 times more Copper, 1.4 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Zinc and 1.3 times more Water than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 2.8 times more Calcium, 5.6 times more Iron and 1.5 times more Manganese than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 9 times more Fiber and 1.9 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 1.9 times more Energy, 2.1 times more Carbohydrate and 20 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.