Comparing Nutrients in 100 grams Frozen Orange Juice Concentrate VS Baked White Potatoes

Macros Ratio

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

Macro Nutrients

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.1% 148kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	27% 35g	16.2% 21g	130g per day for Men 19-50 years
Sugars	41% 29.7g	2.1% 1.53g	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	10.4% 7.55g	0.5% 0.36g	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	% 6.6g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 0.4g	g per day for Men 19-50 years
Fiber	2.63% 1g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16.2% 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	19.3% 77μg	9.5% 38μg	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	161% 145mg	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	4% 0.6mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.8% 38mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	4.13% 0.33mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	5.04% 0.12mg	8.2% 0.19mg	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	8.7% 61mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Orange Juice Concentrate vs Baked White Potatoes:

• Frozen Orange Juice Concentrate has 13 times more Vitamin A, 5.7 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin B9, 11.5 times more Vitamin C and 15 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 6.8 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Orange Juice Concentrate vs Baked White Potatoes:

• Frozen Orange Juice Concentrate has 3.8 times more Calcium and 1.3 times more Magnesium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Copper, 1.9 times more Iron, 1.6 times more Manganese and 2.2 times more Zinc than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Baked Whole White Potatoes have similar amounts of Phosphorus, Potassium and Water per 100 g.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Orange Juice Concentrate has 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.
• While Baked Whole White Potatoes contain 2.1 times more Fiber than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Baked Whole White Potatoes have similar amounts of Omega 3 and Protein per 100 g.
• Both Frozen Orange Juice Concentrate as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.