Comparing Nutrients in 100 calories Canned Orange Juice VS Frozen French Fried Sweet Potatoes with Salt

Weight per 100 calories

• Canned Orange Juice: 213g
• Frozen French Fried Sweet Potatoes with Salt: 55g

Frozen French Fried Sweet Potatoes with Salt have 3.9 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is above average in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	8.16% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	15% 19.5g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	9.78% 7.1g	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	7.13% 5.17g	0.43% 0.31g	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	% 4.83g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 8.64g	% 2.97g	g per day for Men 19-50 years
Fiber	1.68% 0.64g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	2.1% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.13% 19μg	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	4.2% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.44% 0.045mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.07% 0.066mg	7.5% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.73% 0.82μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	4.4% 17.6μg	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	71% 64mg	4.58% 4.12mg	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	2.84% 0.43mg	5.46% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.6μg	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	2.66% 0.21mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	11.5% 0.26mg	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	5.17% 36mg	4.63% 32.4mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	0.39% 0.21μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.35% 80.2mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.77% 28.6g	3700g per day for Men 19-50 years

Canned Orange Juice VS Frozen French Fried Sweet Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Frozen French Fried Sweet Potatoes with Salt?

Lets compare vitamin content per 100 calories of Canned Orange Juice vs Frozen French Fried Sweet Potatoes with Salt:

• 100 calories of Canned Orange Juice have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 2.9 times more Vitamin B9 and 15.5 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 100 kcal of Frozen French Fried Sweet Potatoes with Salt contain 12.5 times more Vitamin A, 1.5 times more Vitamin B6, 1.9 times more Vitamin E and 11.9 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Unsweetened Canned Orange Juice as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Orange Juice vs Frozen French Fried Sweet Potatoes with Salt:

• 100 calories of Canned Orange Juice have 1.5 times more Magnesium, 1.7 times more Potassium and 6.5 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 100 kcal of Frozen French Fried Sweet Potatoes with Salt contain 1.3 times more Calcium, 2.1 times more Copper, 2 times more Iron, 5.9 times more Manganese and 9.4 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Phosphorus per 100 calories.
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Unsweetened Canned Orange Juice as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Orange Juice have 2.6 times more Sugars, 16.5 times more Fructose and 1.2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 100 kcal of Frozen French Fried Sweet Potatoes with Salt contain 15.4 times more Fat, 12 times more Omega 3, 24.2 times more Omega 6 and 4.9 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber