Comparing Nutrients in 1 pound Florida Oranges VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Florida Oranges	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	7.2% 209kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	47.5% 61.7g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	65.6% 0.85mg	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	19.3% 77μg	6.8% 27.2μg	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	227% 204mg	25.7% 23mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	19% 0.44mg	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	7.78% 54.4mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Regular Canned Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Regular Canned Potatoes:

• 1 pound of Florida Oranges has 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B9 and 8.8 times more Vitamin C than Regular Canned Potatoes.
• While 1 lb of Canned Potatoes Solids with Salt contains 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Raw Florida Oranges.
• 1 pound of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Florida Oranges as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Regular Canned Potatoes:

• 1 pound of Florida Oranges has 8.6 times more Calcium than Regular Canned Potatoes.
• While 1 lb of Canned Potatoes Solids with Salt contains 1.5 times more Copper, 14 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, more Sodium and 3.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Regular Canned Potatoes contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Regular Canned Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Potatoes Solids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Potatoes Solids with Salt contains 1.3 times more Energy and 2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Regular Canned Potatoes offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Potatoes Solids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.