Comparing Nutrients in 1 kilogram White Potatoes VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	White Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	23.8% 690kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	96% 125g	130g per day for Men 19-50 years
Sugars	16% 11.5g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 42.8g	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	30% 17g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel 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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	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	23.2% 860g	3700g per day for Men 19-50 years

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

• Raw Whole White Potatoes have 2.5 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B9, 6.5 times more Vitamin C and 15 times more Vitamin E than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Raw Whole White Potatoes as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Whole White Potatoes have 3 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 5 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 16 times more Sodium and 3.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Raw Navel Oranges have similar amounts of Water per 1 kg.
• Both Raw Whole White Potatoes as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Whole White Potatoes have 1.4 times more Energy, 1.3 times more Carbohydrate and 1.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.4 times more Sugars and 6.6 times more Fructose than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Raw Whole White Potatoes as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.