Comparing Nutrients in 1 kilogram White Potatoes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Florida Oranges	6%	4%	90%

Macro Nutrients

	White Potatoes	Florida Oranges	Recommended Dietary Allowance
Energy	23.8% 690kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	88.8% 115g	130g per day for Men 19-50 years
Sugars	16% 11.5g	126% 91g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	63% 24g	63% 24g	38g per day for Men 19-50 years
Protein	30% 17g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	39.2% 0.51mg	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	45% 180μg	42.5% 170μg	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	101% 91mg	500% 450mg	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	0.67% 0.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	43.3% 0.39mg	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	65% 5.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	10.4% 0.24mg	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	88.6% 620mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22% 816g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of White Potatoes versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of White Potatoes has 2.7 times more Vitamin B3 and 4 times more Vitamin B6 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Vitamin B1 and 4.9 times more Vitamin C than Raw Whole White Potatoes.
• Both White Potatoes and Florida Oranges provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Raw Whole White Potatoes as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for White Potatoes vs Florida Oranges:

• 1 kilogram of White Potatoes has 3 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 6 times more Manganese, 5.2 times more Phosphorus, 2.4 times more Potassium and 3.6 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4.8 times more Calcium than Raw Whole White Potatoes.
• Both White Potatoes and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Whole White Potatoes as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 1.5 times more Energy, 1.4 times more Carbohydrate and 2.4 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 7.9 times more Sugars than Raw Whole White Potatoes.
• Both White Potatoes and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Whole White Potatoes as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.