Comparing Nutrients in 14 ounces Baked Potatoes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Baked Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	12.7% 369kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	36.3% 47g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	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	1.86% 1.35g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	26% 9.92g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	19.2% 0.25mg	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	27.8% 111μg	38.7% 155μg	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	42.3% 38mg	214% 192mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	16.3% 0.15mg	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	53.6% 4.3mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	3.97% 0.091mg	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	39.7% 278mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.03% 297g	9.26% 343g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 5.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 5.1 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Valencia Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Whole Baked Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Potatoes vs Valencia Oranges:

• Whole Baked Potatoes have 3.2 times more Copper, 12 times more Iron, 2.8 times more Magnesium, 9.5 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Baked Potatoes have 1.9 times more Energy, 1.8 times more Carbohydrate and 2.4 times more Protein than Raw Valencia Oranges.
• Both Whole Baked Potatoes and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Whole Baked Potatoes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.