Comparing Nutrients in 500 calories Canned Orange JuiceVS Baked White Potatoes

Weight per 500 calories

Canned Orange Juice

1064g

Baked White Potatoes

544g

Baked Whole White Potatoes have 2 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is average in comparison to other foods. Canned Orange Juice having low energy density.

Which food has more nutrients per 500 calories - Canned Orange Juice or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Orange Juice

91%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Canned Orange Juicevs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.65%1.6g

Fat

0.84%0.82g

1.6 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g

Saturated Fat

0.68%0.22g

0.19 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.65%0.074g

Omega 3

5.1%0.082g

0.074 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.7%0.29g

Omega 6

1.57%0.27g

0.29 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%117g

Carbohydrate

88%115g

117 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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129%93g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

93 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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35.7%26g

Fructose

2.7%1.96g

≤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]

26 gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%24g

Glucose

%3.42g

24 gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%43g

Sucrose

%2.17g

43 gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.4%3.2g

Fiber

30%11.4g

3.2 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.23g

Protein

20.4%11.4g

7.23 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Orange Juicevs Baked White Potatoes

10.6%96μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

96 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.6%0.41mg

Vitamin B1

21.7%0.26mg

Thiamine

0.41 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

18%0.23mg

Riboflavin

0.22 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.4%2.14mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.14 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38.3%1.9mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.9 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.4%0.33mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.33 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64%255μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

255 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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356%320mg

Vitamin C

76%68.5mg

Ascorbic acid

320 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.13mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

2.13 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.89%1.06μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

1.06 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Orange Juicevs Baked White Potatoes

10.6%106mg

Calcium

5.43%54.3mg

106 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg

Copper

76.7%0.69mg

0.23 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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8.32%333μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

333 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.3%1.06mg

Iron

43.5%3.48mg

1.06 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg

Magnesium

35%147mg

106 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.7%0.22mg

Manganese

44.7%1.03mg

0.22 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26%181mg

Phosphorus

58.2%408mg

181 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57.6%1957mg

Potassium

87%2957mg

1957 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.93%1.06μg

Selenium

4.94%2.7μg

1.06 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.84%42.6mg

Sodium

2.54%38mg

42.6 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.87%0.43mg

Zinc

17.3%1.9mg

0.43 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25.2%933g

Water

11%410g

933 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Orange Juice vs Baked White Potatoes:

Unsweetened Canned Orange Juice has 17.6 times more Vitamin A, 1.6 times more Vitamin B1, 1.2 times more Vitamin B9, 4.7 times more Vitamin C and 9.8 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.9 times more Vitamin B3, 3.5 times more Vitamin B6 and 13.8 times more Vitamin K than Unsweetened Canned Orange Juice.
Both Unsweetened Canned Orange Juice and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
Both Unsweetened Canned Orange Juice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Orange Juice vs Baked White Potatoes:

Unsweetened Canned Orange Juice has 2 times more Calcium and 2.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.9 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 4.6 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 4.5 times more Zinc than Unsweetened Canned Orange Juice.
Both Unsweetened Canned Orange Juice as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Unsweetened Canned Orange Juice has 11.2 times more Sugars and 13.2 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.6 times more Fiber and 1.6 times more Protein than Unsweetened Canned Orange Juice.
Both Unsweetened Canned Orange Juice and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Unsweetened Canned Orange Juice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Orange JuiceVS Chilled Orange JuiceBaked White PotatoesVS Chilled Orange JuiceCanned Orange JuiceVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Canned Orange JuiceVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Orange Juice or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: