Comparing Nutrients in 1 pound Baked Potatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Baked Potatoes	Oranges	Recommended Dietary Allowance
Energy	14.5% 422kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	41% 53.3g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	58.5% 42.4g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	28.6% 11g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	21% 0.27mg	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	31.8% 127μg	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	48.4% 43.5mg	268% 241mg	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	1.2% 0.18mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Oranges	Recommended Dietary Allowance
Calcium	6.8% 68mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	22.7% 0.2mg	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	61.2% 4.9mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	4.93% 0.11mg	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	45.4% 318mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.2% 340g	10.6% 393g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 1.4 times more Vitamin B1, 5.5 times more Vitamin C and 4.5 times more Vitamin E than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Whole Baked Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Potatoes vs Oranges:

• Whole Baked Potatoes have 2.6 times more Copper, 10.8 times more Iron, 2.8 times more Magnesium, 8.8 times more Manganese, 5 times more Phosphorus, 3 times more Potassium and 5.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges have similar amounts of Water per 1 lb.
• Both Whole Baked Potatoes as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Baked Potatoes have 2 times more Energy, 1.8 times more Carbohydrate and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 7.9 times more Sugars than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Whole Baked Potatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.