Comparing Nutrients in 1 kilogram Baked Potato Skin VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Baked Potato Skin	Oranges	Recommended Dietary Allowance
Energy	68.3% 1980kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	354% 461g	90% 118g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	208% 79g	63% 24g	38g per day for Men 19-50 years
Protein	76.6% 43g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	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	102% 1.22mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Oranges	Recommended Dietary Allowance
Calcium	34% 340mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	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	880% 70.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	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	144% 1010mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	23.4% 868g	3700g per day for Men 19-50 years

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

• Baked Potato Skin has 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 10.9 times more Vitamin B3, 3.4 times more Vitamin B5, 10.2 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 B9, 3.9 times more Vitamin C and 4.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Oranges:

• Baked Potato Skin has 18.2 times more Copper, 70.4 times more Iron, 4.3 times more Magnesium, 24.6 times more Manganese, 7.2 times more Phosphorus, 3.2 times more Potassium, 1.4 times more Selenium, more Sodium and 7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.8 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Raw Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Potato Skin has 4.2 times more Energy, 3.9 times more Carbohydrate, 3.3 times more Fiber and 4.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.7 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.