Comparing Nutrients in 1 pound Baked Potatoes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	14.5% 422kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	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	73.8% 96g	54% 70.3g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	32.4% 0.42mg	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	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.8% 68mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	61.2% 4.9mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.2% 340g	10% 373g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 2.8 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 13 times more Vitamin A, 1.6 times more Vitamin B1 and 7.4 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Whole Baked Potatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

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

• Whole Baked Potatoes have 2.1 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 2.7 times more Potassium and 3.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.7 times more Calcium and 1.8 times more Selenium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Baked Potatoes have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Fiber than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Omega 3 per 1 lb.
• Both Whole Baked Potatoes as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.