Comparing Nutrients in 1 kilogram Oranges with Peel VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Potatoes	10%	1%	89%

Macro Nutrients

	Oranges with Peel	White Potatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	23.8% 690kcal	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	119% 155g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	63% 24g	38g per day for Men 19-50 years
Protein	23.2% 13g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Potatoes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	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	38.5% 0.5mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Potatoes	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22.2% 823g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS White Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs White Potatoes:

• 1 kilogram of Oranges with Peel has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 7.8 times more Vitamin C than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 2.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and White Potatoes provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Oranges with Peel as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs White Potatoes:

• 1 kilogram of Oranges with Peel has 7.8 times more Calcium and 1.5 times more Iron than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 2 times more Copper, 1.5 times more Magnesium, 2.8 times more Phosphorus, 2.1 times more Potassium and 2.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and White Potatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel has 1.9 times more Fiber than White Potatoes.
• While 1 kg of Raw Whole White Potatoes contains 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and White Potatoes offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Raw Oranges with Peel as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.