Comparing Nutrients in 1 kilogram Baked Potatoes VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	32% 930kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	119% 155g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	44.6% 25g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	15% 150mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	135% 11mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20.2% 749g	22.2% 823g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 2.8 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 13 times more Vitamin A, 1.6 times more Vitamin B1 and 7.4 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Whole Baked Potatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 kg.

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

• Whole Baked Potatoes have 2.1 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 2.7 times more Potassium and 3.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.7 times more Calcium and 1.8 times more Selenium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole Baked Potatoes have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Fiber than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Omega 3 per 1 kg.
• Both Whole Baked Potatoes as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.