Comparing Nutrients in 1 pound Valencia Oranges VS Microwaved Potatoes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Microwaved Potatoes Skin with Salt	13%	1%	86%

Macro Nutrients

	Valencia Oranges	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	65.7% 25g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	172% 2.23mg	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	44.2% 177μg	19.3% 77μg	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	244% 220mg	77% 69.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	445% 4mg	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	5.1% 0.41mg	337% 27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	193% 4.45mg	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	11% 77mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	86.7% 2948mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Microwaved Potatoes Skin with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Microwaved Potatoes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Microwaved Potatoes Skin with Salt:

• 1 pound of Valencia Oranges has 1.2 times more Vitamin B1, 2.3 times more Vitamin B9 and 3.2 times more Vitamin C than Microwaved Potatoes Skin with Salt.
• While 1 lb of Microwaved Potatoes Skin with Salt contains 1.9 times more Vitamin B2, 8.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 7.8 times more Vitamin B6 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Microwaved Potatoes Skin with Salt:

• 1 pound of Valencia Oranges has 1.4 times more Water than Microwaved Potatoes Skin with Salt.
• While 1 lb of Microwaved Potatoes Skin with Salt contains 23.8 times more Copper, 66 times more Iron, 3.7 times more Magnesium, 42.6 times more Manganese, 4.8 times more Phosphorus, 3.6 times more Potassium, more Sodium and 8.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Microwaved Potatoes Skin with Salt contain similar levels of Calcium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Microwaved Potatoes Skin with Salt contains 2.7 times more Energy, 2.5 times more Carbohydrate, 2.2 times more Fiber and 4.2 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.