Nutrient Comparison: Navel Oranges VS Russet Potatoes per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Russet Potatoes:
- 14 ounces of Navel Oranges have 1.5 times more Vitamin B2, 2.4 times more Vitamin B9 and 10.4 times more Vitamin C than Russet Potatoes.
- While 14 oz of Raw Whole Russet Potatoes contain 2.4 times more Vitamin B3 and 4.4 times more Vitamin B6 than Raw Navel Oranges.
- Both Navel Oranges and Russet Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
- Both Raw Navel Oranges as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Russet Potatoes:
- 14 ounces of Navel Oranges have 3.3 times more Calcium than Russet Potatoes.
- While 14 oz of Raw Whole Russet Potatoes contain 2.6 times more Copper, 6.6 times more Iron, 2.1 times more Magnesium, 5.4 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 3.6 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Russet Potatoes contain similar levels of Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- 14 ounces of Russet Potatoes lack sufficient amounts of Calcium
- Both Raw Navel Oranges as well as Raw Whole Russet Potatoes lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 13.7 times more Sugars, 9.8 times more Fructose and 1.7 times more Fiber than Russet Potatoes.
- While 14 oz of Raw Whole Russet Potatoes contain 1.6 times more Energy, 1.4 times more Carbohydrate and 2.4 times more Protein than Raw Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
- Both Raw Navel Oranges as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.