Comparing Nutrients in 1 pound Florida Oranges VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Florida Oranges	Russet Potatoes	Recommended Dietary Allowance
Energy	7.2% 209kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.37% 0.36g	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	63% 82g	130g per day for Men 19-50 years
Sugars	57% 41.5g	3.88% 2.8g	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	1.44% 1.04g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	28.6% 11g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Russet 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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	27.3% 1.37mg	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	16% 63.5μg	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	28.7% 26mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Russet Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	52% 0.47mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	31% 0.71mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	55.6% 1891mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Russet Potatoes per 1 lb

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

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

• 1 pound of Florida Oranges has 1.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B9 and 7.9 times more Vitamin C than Russet Potatoes.
• While 1 lb of Raw Whole Russet Potatoes contains 2.6 times more Vitamin B3 and 6.8 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Russet Potatoes provide similar amounts of Vitamin B5 per one pound.
• Both Raw Florida Oranges as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Florida Oranges has 3.3 times more Calcium than Russet Potatoes.
• While 1 lb of Raw Whole Russet Potatoes contains 2.6 times more Copper, 9.6 times more Iron, 2.3 times more Magnesium, 6.5 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium and 3.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Russet 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 Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Whole Russet Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 14.7 times more Sugars and 1.8 times more Fiber than Russet Potatoes.
• While 1 lb of Raw Whole Russet Potatoes contains 1.7 times more Energy, 1.6 times more Carbohydrate and 3.1 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.