Comparing Nutrients in 100 grams Fresh Orange juice VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Fresh Orange juice	Microwaved Potatoes	Recommended Dietary Allowance
Energy	1.55% 45kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	8% 10.4g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	9.08% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	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	7.5% 30μg	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	55.6% 50mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	37% 0.33mg	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	2.5% 0.2mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	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	2.43% 17mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Microwaved Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Fresh Orange juice 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 Fresh Orange juice vs Microwaved Potatoes:

• 100 grams of Fresh Orange juice have 2.5 times more Vitamin B9 and 3.3 times more Vitamin C than Microwaved Potatoes.
• While 100 g of Whole Microwaved Potatoes contain 1.3 times more Vitamin B1, 4.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 8.6 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Microwaved Potatoes provide similar amounts of Vitamin B2 per 100 grams.
• Both Raw Orange juice 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 Fresh Orange juice vs Microwaved Potatoes:

• 100 grams of Fresh Orange juice have 1.2 times more Water than Microwaved Potatoes.
• While 100 g of Whole Microwaved Potatoes contain 7.6 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 20.9 times more Manganese, 6.2 times more Phosphorus, 2.2 times more Potassium and 7.2 times more Zinc than Raw Orange juice.
• 100 grams of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Whole Microwaved Potatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole Microwaved Potatoes contain 2.3 times more Energy, 2.3 times more Carbohydrate, 11.5 times more Fiber and 3.5 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.