Comparing Nutrients in 100 grams Frozen Orange Juice Concentrate with Calcium VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Microwaved Potatoes	Recommended Dietary Allowance
Energy	5.07% 147kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	41% 29.7g	NA	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	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	9.08% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26.5% 0.34mg	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	3% 12μg	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	16.8% 15mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	57.8% 578mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	37% 0.33mg	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	15.5% 1.24mg	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	12.7% 0.29mg	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	44.7% 313mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Orange Juice Concentrate with Calcium VS Microwaved Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Orange Juice Concentrate with Calcium versus 100 g of Microwaved Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Orange Juice Concentrate with Calcium vs Microwaved Potatoes:

• 100 grams of Frozen Orange Juice Concentrate with Calcium have 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B5, 6.4 times more Vitamin B9 and 9.6 times more Vitamin C than Microwaved Potatoes.
• While 100 g of Whole Microwaved Potatoes contain 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Orange Juice Concentrate with Calcium vs Microwaved Potatoes:

• 100 grams of Frozen Orange Juice Concentrate with Calcium have 52.5 times more Calcium, 1.3 times more Magnesium, 3 times more Phosphorus and 1.4 times more Potassium than Microwaved Potatoes.
• While 100 g of Whole Microwaved Potatoes contain 5.7 times more Copper, 3.8 times more Iron, 2.5 times more Manganese and 2.3 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• 100 grams of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc
• 100 grams of Microwaved Potatoes lack sufficient amounts of Calcium
• Both Frozen Orange Juice Concentrate with Calcium as well as Whole Microwaved Potatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Orange Juice Concentrate with Calcium have 1.4 times more Energy and 1.4 times more Carbohydrate than Microwaved Potatoes.
• While 100 g of Whole Microwaved Potatoes contain 2.3 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Microwaved Potatoes offer comparable quantities of Protein per 100 grams.
• Both Frozen Orange Juice Concentrate with Calcium as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.