Comparing Nutrients in 1 pound Florida Oranges VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Florida Oranges	Microwaved Potatoes	Recommended Dietary Allowance
Energy	7.2% 209kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	84.6% 110g	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	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Microwaved 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	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	48.6% 7.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	120% 1.56mg	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	13.6% 54.4μg	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	76% 68.5mg	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	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	168% 1.5mg	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	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	57.6% 1.32mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.83% 327g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 3 times more Vitamin C than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 4.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.7 times more Vitamin B6 than Raw Florida Oranges.
• Both Raw Florida Oranges and Whole Microwaved Potatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Florida Oranges as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Florida Oranges vs Microwaved Potatoes:

• Raw Florida Oranges have 3.9 times more Calcium and 1.2 times more Water than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 8.6 times more Copper, 13.8 times more Iron, 2.7 times more Magnesium, 12.2 times more Manganese, 8.8 times more Phosphorus, 2.6 times more Potassium and 4.5 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Microwaved Potatoes contain 2.3 times more Energy, 2.1 times more Carbohydrate and 3.5 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Whole Microwaved Potatoes have similar amounts of Fiber per 1 lb.
• Both Raw Florida Oranges as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.