Comparing Nutrients in 1 kilogram Navel Oranges VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Navel Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	17% 490kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	624% 812g	130g per day for Men 19-50 years
Sugars	117% 85g	46.3% 33.6g	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	31% 22.5g	13.5% 9.8g	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	% 19.7g	% 8.9g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 9.9g	g per day for Men 19-50 years
Fiber	58% 22g	174% 66g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	149% 83.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	823% 9.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	392% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	416% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	575% 7.5mg	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	85% 340μg	115% 460μg	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	657% 591mg	900% 810mg	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	10% 1.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	72.5% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	43% 430mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	179% 1.6mg	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	16.3% 1.3mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	323% 10980mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	244% 134μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.78% 65.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry Mashed Potatoes Flakes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Dry Mashed Potatoes Flakes:

• 1 kg of Dehydrated Mashed Potatoes Flakes contains 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 14.7 times more Vitamin B3, 8 times more Vitamin B5, 9.5 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Dry Mashed Potatoes Flakes:

• 1 kilogram of Navel Oranges has 1.6 times more Calcium and 13.1 times more Water than Dry Mashed Potatoes Flakes.
• While 1 kg of Dehydrated Mashed Potatoes Flakes contains 4.1 times more Copper, 9.3 times more Iron, 6 times more Magnesium, 5.6 times more Manganese, 6.8 times more Phosphorus, 6.6 times more Potassium, more Selenium, 77 times more Sodium and 8.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.5 times more Sugars and 2.3 times more Fructose than Dry Mashed Potatoes Flakes.
• While 1 kg of Dehydrated Mashed Potatoes Flakes contains 7.2 times more Energy, 6.5 times more Carbohydrate, 3 times more Fiber and 9.2 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.