Comparing Nutrients in 1 pound Oranges with Peel VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Oranges with Peel	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	9.85% 286kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.5% 0.42g	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	283% 368g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	6.13% 4.45g	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	% 4.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	78.8% 30g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	373% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	189% 9.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	261% 3.4mg	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	52% 209μg	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	408% 367mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	31.8% 318mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	81% 0.73mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	NA	31.8% 0.73mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	146% 4980mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	111% 60.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	10% 373g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dry Mashed Potatoes Flakes per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Dry Mashed Potatoes Flakes:

• 1 lb of Dehydrated Mashed Potatoes Flakes contains 9.9 times more Vitamin B1, 2.2 times more Vitamin B2, 12.5 times more Vitamin B3, 6.3 times more Vitamin B5, 8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Dry Mashed Potatoes Flakes provide similar amounts of Vitamin C per one pound.
• Both Raw Oranges with Peel as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Dry Mashed Potatoes Flakes:

• 1 pound of Oranges with Peel has 2.6 times more Calcium and 12.5 times more Water than Dry Mashed Potatoes Flakes.
• While 1 lb of Dehydrated Mashed Potatoes Flakes contains 2.8 times more Copper, 1.5 times more Iron, 4.7 times more Magnesium, 7.1 times more Phosphorus, 5.6 times more Potassium, 19.1 times more Selenium, 38.5 times more Sodium and 6.4 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dehydrated Mashed Potatoes Flakes contains 5.6 times more Energy, 5.2 times more Carbohydrate, 1.5 times more Fiber and 6.4 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in one pound.