Comparing Nutrients in 1 pound Baked Potato Skin VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Baked Potato Skin	Navel Oranges	Recommended Dietary Allowance
Energy	31% 898kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	43.8% 57g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	94% 36g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	27.6% 0.36mg	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	25% 100μg	38.6% 154μg	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	68% 61.2mg	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Navel Oranges	Recommended Dietary Allowance
Calcium	15.4% 154mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	19.7% 0.18mg	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	399% 32mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	5.7% 0.13mg	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	65.4% 458mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	5.8% 215g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Navel Oranges:

• Baked Potato Skin has 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 7.2 times more Vitamin B3, 3.3 times more Vitamin B5, 7.8 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 1.5 times more Vitamin B9, 4.4 times more Vitamin C and 3.8 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Potato Skin vs Navel Oranges:

• Baked Potato Skin has 20.9 times more Copper, 54.2 times more Iron, 3.9 times more Magnesium, 21.2 times more Manganese, 4.4 times more Phosphorus, 3.5 times more Potassium, more Selenium, 21 times more Sodium and 6.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Calcium and 1.8 times more Water than Baked Potato Skin.

Comparison of macro-nutrients per 1 pound:

• Baked Potato Skin has 4 times more Energy, 3.7 times more Carbohydrate, 3.6 times more Fiber and 4.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.