Comparing Nutrients in 1 pound Potato Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Potato Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	41.6% 1207kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	54% 70.3g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	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	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	75.2% 28.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	101% 56.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	12% 109μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	32.4% 0.42mg	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	143% 572μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	85.3% 853mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	28.7% 0.26mg	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	128% 10.2mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	239% 1674mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Bread versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Bread vs Oranges with Peel :

• 1 pound of Potato Bread has 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Potato Bread.
• 1 pound of Potato Bread have insufficient amounts of Vitamin C
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 pound for Potato Bread vs Oranges with Peel :

• 1 pound of Potato Bread has 2.7 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 16.8 times more Phosphorus, 3.7 times more Potassium, 13.6 times more Selenium, 187.5 times more Sodium and 13.1 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.5 times more Water than Potato Bread.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Bread has 4.2 times more Energy, 10.4 times more Fat, 3 times more Carbohydrate, 1.4 times more Fiber and 9.6 times more Protein than Oranges with Peel .
• Both Potato Bread as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.