Comparing Nutrients in 14 ounces Baked Potatoes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	12.7% 369kcal	8.62% 250kcal	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	47.3% 61.5g	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	47% 18g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.03% 297g	8.83% 327g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 2.8 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 13 times more Vitamin A, 1.6 times more Vitamin B1 and 7.4 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Whole Baked Potatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Baked Potatoes vs Oranges with Peel :

• Whole Baked Potatoes have 2.1 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 2.7 times more Potassium and 3.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.7 times more Calcium and 1.8 times more Selenium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Baked Potatoes have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Fiber than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Omega 3 per 14 oz.
• Both Whole Baked Potatoes as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.