Comparing Nutrients in 100 grams No Pulp Light Orange Juice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
No Pulp Light Orange Juice	4%	0%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	No Pulp Light Orange Juice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	0.72% 21kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.17% 5.4g	15% 19.6g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	0% 0g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	0.38% 0.21g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	No Pulp Light Orange Juice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	16.3% 0.21mg	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	2.5% 10μg	6.75% 27μg	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	33.3% 30mg	14% 12.6mg	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	8.33% 1.25mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	No Pulp Light Orange Juice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	19.3% 0.17mg	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	0% 0mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	NA	7.52% 0.17mg	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	0.57% 4mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	5.53% 188mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.07% 76.7g	3700g per day for Men 19-50 years

Nutrient Comparison: No Pulp Light Orange Juice VS Baked Red Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of No Pulp Light Orange Juice versus 100 g of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of No Pulp Light Orange Juice vs Baked Red Potatoes:

• 100 grams of No Pulp Light Orange Juice have 2.4 times more Vitamin C and 15.6 times more Vitamin E than Baked Red Potatoes.
• While 100 g of Baked Whole Red Potatoes contain 1.8 times more Vitamin B2, 4.8 times more Vitamin B3, 4.2 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than No Pulp Light Orange Juice.
• Both No Pulp Light Orange Juice and Baked Red Potatoes provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of No Pulp Light Orange Juice have insufficient amounts of Vitamin K
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both No Pulp Light Orange Juice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for No Pulp Light Orange Juice vs Baked Red Potatoes:

• 100 grams of No Pulp Light Orange Juice have 1.2 times more Water than Baked Red Potatoes.
• While 100 g of Baked Whole Red Potatoes contain 9.7 times more Copper, more Iron, 2.8 times more Magnesium, 18 times more Phosphorus, 2.9 times more Potassium and 20 times more Zinc than No Pulp Light Orange Juice.
• 100 grams of No Pulp Light Orange Juice lack sufficient amounts of Copper, Iron, Phosphorus and Zinc
• Both No Pulp Light Orange Juice as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of No Pulp Light Orange Juice have 2.9 times more Sugars than Baked Red Potatoes.
• While 100 g of Baked Whole Red Potatoes contain 4.1 times more Energy, 3.6 times more Carbohydrate, more Fiber and 11 times more Protein than No Pulp Light Orange Juice.
• 100 grams of No Pulp Light Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both No Pulp Light Orange Juice as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.