Comparing Nutrients in 1 kilogram Florida Oranges VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Florida Oranges	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	16% 460kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.9% 0.66g	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	105% 136g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	60.5% 23g	38g per day for Men 19-50 years
Protein	12.5% 7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	145% 1.88mg	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	15% 60μg	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	56.7% 51mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	43% 430mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	42% 0.97mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	146% 2190mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Regular Canned Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Regular Canned Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Regular Canned Potatoes:

• 1 kilogram of Florida Oranges has 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B9 and 8.8 times more Vitamin C than Regular Canned Potatoes.
• While 1 kg of Canned Potatoes Solids with Salt contains 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Raw Florida Oranges.
• 1 kilogram of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Florida Oranges as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Regular Canned Potatoes:

• 1 kilogram of Florida Oranges has 8.6 times more Calcium than Regular Canned Potatoes.
• While 1 kg of Canned Potatoes Solids with Salt contains 1.5 times more Copper, 14 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, more Sodium and 3.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Regular Canned Potatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Regular Canned Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Potatoes Solids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Potatoes Solids with Salt contains 1.3 times more Energy and 2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Regular Canned Potatoes offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Potatoes Solids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.