Comparing Nutrients in 1 kilogram Potato Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Potato Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	92% 2660kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	362% 471g	119% 155g	130g per day for Men 19-50 years
Sugars	129% 94g	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	166% 63g	118% 45g	38g per day for Men 19-50 years
Protein	223% 125g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.88mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.17mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.32mg	71.5% 0.93mg	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	315% 1260μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.33% 20IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	188% 1880mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	63.3% 0.57mg	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	281% 22.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	527% 3690mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	211% 7180mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.07% 336g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Bread versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Bread vs Oranges with Peel :

• 1 kilogram of Potato Bread has 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Potato Bread.
• 1 kilogram of Potato Bread have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for Potato Bread vs Oranges with Peel :

• 1 kilogram of Potato Bread has 2.7 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 16.8 times more Phosphorus, 3.7 times more Potassium, 13.6 times more Selenium, 187.5 times more Sodium and 13.1 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.5 times more Water than Potato Bread.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Bread has 4.2 times more Energy, 10.4 times more Fat, 3 times more Carbohydrate, 1.4 times more Fiber and 9.6 times more Protein than Oranges with Peel .
• Both Potato Bread as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.