Comparing Nutrients in 1 pound Potato Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Potato Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	56% 1619kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	290% 377g	54% 70.3g	130g per day for Men 19-50 years
Sugars	22% 16g	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	70.4% 26.8g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	56% 31.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.8% 4.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	34% 136μg	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	19% 17.2mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.56% 1.13mg	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

	Potato Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	29.5% 295mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	28.7% 0.26mg	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	78.2% 6.26mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	191% 85.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Flour vs Oranges with Peel :

• 1 pound of Potato Flour has 2.3 times more Vitamin B1, 7 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.3 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 18.7 times more Vitamin C than Potato Flour.
• Both Potato Flour and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• Both Potato Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Flour vs Oranges with Peel :

• 1 pound of Potato Flour has 3.5 times more Copper, 1.7 times more Iron, 4.6 times more Magnesium, 7.6 times more Phosphorus, 5.1 times more Potassium, 1.6 times more Selenium, 27.5 times more Sodium and 4.9 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 12.6 times more Water than Potato Flour.
• Both Potato Flour and Oranges with Peel contain similar levels of Calcium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Flour has 5.7 times more Energy, 2.2 times more Omega 3, 5.4 times more Carbohydrate, 1.3 times more Fiber and 5.3 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Potato Flour as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.