Comparing Nutrients in 1 pound Navel Oranges VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Navel Oranges	Red Potatoes	Recommended Dietary Allowance
Energy	7.66% 222kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	55.5% 72g	130g per day for Men 19-50 years
Sugars	53% 38.6g	8.07% 5.85g	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	14% 10.2g	1.94% 1.4g	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	% 8.94g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 1.3g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Potatoes	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	25.7% 0.31mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	32.6% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	59.3% 0.77mg	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	38.6% 154μg	20.4% 81.6μg	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	298% 268mg	43.3% 39mg	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	4.54% 0.68mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Red Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	67.5% 0.61mg	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	7.37% 0.59mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	28% 0.64mg	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	15% 104mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	60.7% 2064mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Red Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Red Potatoes:

• 1 pound of Navel Oranges has 1.6 times more Vitamin B2, 1.9 times more Vitamin B9 and 6.9 times more Vitamin C than Red Potatoes.
• While 1 lb of Raw Whole Red Potatoes contains 2.7 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Red Potatoes:

• 1 pound of Navel Oranges has 4.3 times more Calcium than Red Potatoes.
• While 1 lb of Raw Whole Red Potatoes contains 3.4 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 4.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Red Potatoes contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 6.6 times more Sugars, 7.3 times more Fructose and 1.3 times more Fiber than Red Potatoes.
• While 1 lb of Raw Whole Red Potatoes contains 1.4 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.