Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Valencia Oranges	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	4.87% 3.53g	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	NA	1.53% 1.1g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	26% 9.92g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	82% 1.07mg	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	38.7% 155μg	8.93% 35.7μg	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	214% 192mg	32.6% 29.4mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	73.6% 0.66mg	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	4.47% 0.36mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	24% 0.56mg	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	9.64% 67.5mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.3% 307g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Boiled Peeled Potatoes:

• Raw Valencia Oranges have more Vitamin A, 2.1 times more Vitamin B2, 4.3 times more Vitamin B9 and 6.6 times more Vitamin C than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 4.8 times more Vitamin B3, 2 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Peeled Potatoes no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Peeled Potatoes:

• Raw Valencia Oranges have 5 times more Calcium than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 4.5 times more Copper, 3.4 times more Iron, 2 times more Magnesium, 6.1 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Peeled Potatoes no Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.6 times more Omega 3 and 1.4 times more Fiber than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 1.8 times more Energy, 1.7 times more Carbohydrate and 1.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.