Comparing Nutrients in 1 kilogram Dry Mashed Potatoes Flakes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Oranges with Peel	Recommended Dietary Allowance
Energy	122% 3540kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	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	624% 812g	119% 155g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	13.5% 9.8g	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	% 8.9g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	174% 66g	118% 45g	38g per day for Men 19-50 years
Protein	149% 83.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	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	823% 9.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	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	115% 460μg	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	900% 810mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Oranges with Peel	Recommended Dietary Allowance
Calcium	27% 270mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	151% 12mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	223% 1560mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	22.2% 823g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dry Mashed Potatoes Flakes has 9.9 times more Vitamin B1, 2.2 times more Vitamin B2, 12.5 times more Vitamin B3, 6.3 times more Vitamin B5, 8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oranges with Peel .
• Both Dry Mashed Potatoes Flakes and Oranges with Peel provide similar amounts of Vitamin C per one kilogram.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Dry Mashed Potatoes Flakes has 2.8 times more Copper, 1.5 times more Iron, 4.7 times more Magnesium, 7.1 times more Phosphorus, 5.6 times more Potassium, 19.1 times more Selenium, 38.5 times more Sodium and 6.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Calcium and 12.5 times more Water than Dehydrated Mashed Potatoes Flakes.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mashed Potatoes Flakes has 5.6 times more Energy, 5.2 times more Carbohydrate, 1.5 times more Fiber and 6.4 times more Protein than Oranges with Peel .
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.