Comparing Nutrients in 14 ounces Microwaved Potatoes Skin VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Microwaved Potatoes Skin	Valencia Oranges	Recommended Dietary Allowance
Energy	18% 524kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	90% 118g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	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	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	57.4% 22g	26% 9.92g	38g per day for Men 19-50 years
Protein	31% 17.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Valencia 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	23.5% 0.28mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	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	17% 67.5μg	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	67.5% 60.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Valencia Oranges	Recommended Dietary Allowance
Calcium	18.3% 183mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	295% 23.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	46.5% 325mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	76% 2580mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	6.8% 252g	9.26% 343g	3700g per day for Men 19-50 years

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

• Microwaved Potatoes Skin no Salt have 1.9 times more Vitamin B2, 8.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 7.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.3 times more Vitamin B9 and 3.2 times more Vitamin C than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Raw Valencia Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Microwaved Potatoes Skin no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Microwaved Potatoes Skin vs Valencia Oranges:

• Microwaved Potatoes Skin no Salt have 23.8 times more Copper, 66 times more Iron, 3.7 times more Magnesium, 42.6 times more Manganese, 4.8 times more Phosphorus, 3.6 times more Potassium, more Sodium and 8.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Water than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Raw Valencia Oranges have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved Potatoes Skin no Salt have 2.7 times more Energy, 2.5 times more Carbohydrate, 2.2 times more Fiber and 4.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Omega 3 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.