Comparing Nutrients in 1 kilogram Florida Oranges VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
White Potatoes	10%	1%	89%

Macro Nutrients

	Florida Oranges	White Potatoes	Recommended Dietary Allowance
Energy	16% 460kcal	23.8% 690kcal	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	121% 157g	130g per day for Men 19-50 years
Sugars	126% 91g	16% 11.5g	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	4.7% 3.4g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	63% 24g	63% 24g	38g per day for Men 19-50 years
Protein	12.5% 7g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	White 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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	156% 2.03mg	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	45% 180μg	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	101% 91mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	White Potatoes	Recommended Dietary Allowance
Calcium	43% 430mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	129% 1.16mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	63% 1.45mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.6% 871g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS White Potatoes per 1 kg

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

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

• 1 kilogram of Florida Oranges has 1.4 times more Vitamin B1 and 4.9 times more Vitamin C than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 2.7 times more Vitamin B3 and 4 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and White Potatoes provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Raw Florida Oranges as well as Raw Whole White Potatoes 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 White Potatoes:

• 1 kilogram of Florida Oranges has 4.8 times more Calcium than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 3 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 6 times more Manganese, 5.2 times more Phosphorus, 2.4 times more Potassium and 3.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and White 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 White Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 7.9 times more Sugars than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 1.5 times more Energy, 1.4 times more Carbohydrate and 2.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and White Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.