Comparing Nutrients in 14 ounces Regular Canned Potatoes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Regular Canned Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	8.2% 238kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	24% 9.13g	23% 8.73g	38g per day for Men 19-50 years
Protein	10% 5.6g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	24% 0.31mg	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	5.95% 24μg	33.7% 135μg	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	22.5% 20.2mg	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Navel Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	62.5% 5mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	5% 0.12mg	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	16% 111mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	58% 869mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.04% 335g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Regular Canned Potatoes VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Regular Canned Potatoes versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Regular Canned Potatoes vs Navel Oranges:

• 14 ounces of Regular Canned Potatoes have 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 3.9 times more Vitamin B2, 5.7 times more Vitamin B9 and 11.6 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Regular Canned Potatoes and Navel Oranges provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Potatoes Solids with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Regular Canned Potatoes vs Navel Oranges:

• 14 ounces of Regular Canned Potatoes have 1.5 times more Copper, 9.7 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium, 219 times more Sodium and 3.5 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 8.6 times more Calcium than Canned Potatoes Solids with Salt.
• Both Regular Canned Potatoes and Navel Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Regular Canned Potatoes lack sufficient amounts of Calcium
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Potatoes Solids with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Regular Canned Potatoes have 1.2 times more Energy and 1.5 times more Protein than Navel Oranges.
• Both Regular Canned Potatoes and Navel Oranges offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.