Comparing Nutrients in 1 kilogram Baked Potatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Baked Potatoes	Oranges	Recommended Dietary Allowance
Energy	32% 930kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	90% 118g	130g per day for Men 19-50 years
Sugars	16.3% 12g	129% 94g	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	4.7% 3.4g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	44.6% 25g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	46% 0.6mg	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	70% 280μg	75% 300μg	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	107% 96mg	591% 532mg	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	2.67% 0.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	50% 0.45mg	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	135% 11mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	11% 0.25mg	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	100% 700mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.2% 749g	23.4% 868g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 1.4 times more Vitamin B1, 5.5 times more Vitamin C and 4.5 times more Vitamin E than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Whole Baked Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Potatoes vs Oranges:

• Whole Baked Potatoes have 2.6 times more Copper, 10.8 times more Iron, 2.8 times more Magnesium, 8.8 times more Manganese, 5 times more Phosphorus, 3 times more Potassium and 5.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges have similar amounts of Water per 1 kg.
• Both Whole Baked Potatoes as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole Baked Potatoes have 2 times more Energy, 1.8 times more Carbohydrate and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 7.9 times more Sugars than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Whole Baked Potatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.