Comparing Nutrients in 1 kilogram Valencia Oranges VS Baked Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Valencia Oranges	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	65.8% 25g	39.5% 15g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	232% 3mg	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	98% 390μg	22.5% 90μg	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	539% 485mg	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	239% 2.15mg	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	11.3% 0.9mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	70% 1.6mg	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	24.3% 170mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Baked Potato Flesh with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Baked Potato Flesh with Salt:

• 1 kilogram of Valencia Oranges has 1.9 times more Vitamin B2, 4.3 times more Vitamin B9 and 3.8 times more Vitamin C than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 5.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Baked Potato Flesh with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Baked Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Baked Potato Flesh with Salt:

• 1 kilogram of Valencia Oranges has 8 times more Calcium than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 5.8 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 7 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Baked Potato Flesh with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Baked Potato Flesh with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.7 times more Fiber than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 1.9 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Baked Potatoes Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.