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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Baked White Potatoes	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	6.3% 183kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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% 42g	53.7% 70g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	% 13g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 31g	g per day for Men 19-50 years
Fiber	11% 4.17g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Orange Juice Concentrate	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	7.94% 0.095mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	4.47% 5.36μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	2% 20mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	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

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B3 and 6.8 times more Vitamin K than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 13 times more Vitamin A, 5.7 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B5, 2 times more Vitamin B9, 11.5 times more Vitamin C and 15 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Orange Juice Concentrate have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole White Potatoes have 2.2 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 1.2 times more Phosphorus, 2.2 times more Zinc and 1.2 times more Water than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 3.8 times more Calcium and 1.3 times more Magnesium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Orange Juice Concentrate have similar amounts of Potassium per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen Orange Juice Concentrate have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.1 times more Fiber than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 1.6 times more Energy, 1.7 times more Carbohydrate, 19.4 times more Sugars and 21 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Orange Juice Concentrate have similar amounts of Omega 3 and Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen Orange Juice Concentrate have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.