Comparing Nutrients in 1 pound Oranges with Peel VS Canned Potatoes with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Oranges with Peel	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	34.5% 45g	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	53.7% 20.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	25.2% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	48% 0.62mg	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	34% 136μg	5.67% 22.7μg	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	358% 322mg	38.3% 34.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	35.3% 0.32mg	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	45.4% 3.63mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	14.3% 100mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	27.3% 930mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	65.6% 984mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	10% 373g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Potatoes with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Canned Potatoes with Liquids:

• 1 pound of Oranges with Peel has 2.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B5, 6 times more Vitamin B9 and 9.3 times more Vitamin C than Canned Potatoes with Liquids.
• While 1 lb of Canned Potatoes Solids and Liquids contains 1.8 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• 1 pound of Canned Potatoes with Liquids have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Oranges with Peel as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Canned Potatoes with Liquids:

• 1 pound of Oranges with Peel has 1.8 times more Calcium than Canned Potatoes with Liquids.
• While 1 lb of Canned Potatoes Solids and Liquids contains 108.5 times more Sodium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Potatoes with Liquids contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Canned Potatoes Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.4 times more Energy, 1.6 times more Carbohydrate and 3.2 times more Fiber than Canned Potatoes with Liquids.
• Both Oranges with Peel and Canned Potatoes with Liquids offer comparable quantities of Protein per one pound.
• 1 pound of Canned Potatoes with Liquids provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Canned Potatoes Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.