Comparing Nutrients in 14 ounces Baked Potato Flesh VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Baked Potato Flesh	Florida Oranges	Recommended Dietary Allowance
Energy	12.7% 369kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	35.2% 46g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	50% 36.3g	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	15.7% 5.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	14% 7.78g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	15.6% 0.2mg	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	8.93% 35.7μg	17% 67.5μg	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	56.4% 51mg	198% 179mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Florida Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	17% 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	17.4% 1.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	4.14% 0.095mg	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	28.3% 198mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Florida Oranges per 14 oz

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

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

• 14 ounces of Baked Potato Flesh have 3.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.9 times more Vitamin B6 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.9 times more Vitamin B2, 1.9 times more Vitamin B9 and 3.5 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Florida Oranges provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Florida Oranges:

• 14 ounces of Baked Potato Flesh have 5.5 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 6.7 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium and 3.6 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 8.6 times more Calcium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 2 times more Energy, 1.9 times more Carbohydrate and 2.8 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 5.4 times more Sugars and 1.6 times more Fiber than Baked Potatoes Flesh no Salt.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.