Comparing Nutrients in 14 ounces Oranges VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Oranges	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.43% 187kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	141% 183g	130g per day for Men 19-50 years
Sugars	51% 37g	7.66% 5.56g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Oranges	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	187% 2.44mg	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	29.8% 119μg	22% 87.3μg	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	235% 211mg	59.5% 53.6mg	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	4.76% 0.71mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Baked Potato Skin	Recommended Dietary Allowance
Calcium	16% 159mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	360% 3.24mg	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	4.96% 0.4mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	106% 2.44mg	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	7.94% 55.6mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.3% 344g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs Baked Potato Skin:

• 14 ounces of Oranges have 1.4 times more Vitamin B9 and 3.9 times more Vitamin C than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 10.9 times more Vitamin B3, 3.4 times more Vitamin B5 and 10.2 times more Vitamin B6 than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin B3
• Both Raw Oranges as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Baked Potato Skin:

• 14 ounces of Oranges have 1.8 times more Water than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 18.2 times more Copper, 70.4 times more Iron, 4.3 times more Magnesium, 24.6 times more Manganese, 7.2 times more Phosphorus, 3.2 times more Potassium and 7 times more Zinc than Raw Oranges.
• Both Oranges and Baked Potato Skin contain similar levels of Calcium per 14 ounces.
• 14 ounces of Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Oranges as well as Baked Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 6.7 times more Sugars than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 4.2 times more Energy, 3.9 times more Carbohydrate, 3.3 times more Fiber and 4.6 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Energy and Protein
• Both Raw Oranges as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.