Comparing Nutrients in 1 kilogram Florida Oranges VS Baked Potato Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Florida Oranges	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	354% 461g	130g per day for Men 19-50 years
Sugars	126% 91g	19.3% 14g	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	63% 24g	208% 79g	38g per day for Men 19-50 years
Protein	12.5% 7g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	472% 6.14mg	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	42.5% 170μg	55% 220μg	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	500% 450mg	150% 135mg	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	12% 1.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	268% 6.16mg	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	17% 120mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.6% 871g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Baked Potato Skin with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Baked Potato Skin with Salt:

• 1 kilogram of Florida Oranges has 3.3 times more Vitamin C than Baked Potato Skin with Salt.
• While 1 kg of Baked Potatoes Skin with Salt contains 2.7 times more Vitamin B2, 7.7 times more Vitamin B3, 3.4 times more Vitamin B5, 12 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Baked Potato Skin with Salt provide similar amounts of Vitamin B1 per one kilogram.
• Both Raw Florida Oranges as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Baked Potato Skin with Salt:

• 1 kilogram of Florida Oranges has 1.3 times more Calcium and 1.8 times more Water than Baked Potato Skin with Salt.
• While 1 kg of Baked Potatoes Skin with Salt contains 20.9 times more Copper, 78.2 times more Iron, 4.3 times more Magnesium, 25.7 times more Manganese, 8.4 times more Phosphorus, 3.4 times more Potassium, more Sodium and 6.1 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Baked Potatoes Skin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 6.5 times more Sugars than Baked Potato Skin with Salt.
• While 1 kg of Baked Potatoes Skin with Salt contains 4.3 times more Energy, 4 times more Carbohydrate, 3.3 times more Fiber and 6.1 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Baked Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.