Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Florida Oranges	Recommended Dietary Allowance
Energy	13.6% 395kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	57% 41.5g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	15% 8.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	17.8% 0.23mg	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	11.3% 45.4μg	19.3% 77μg	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	65.5% 59mg	227% 204mg	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	0.3% 0.045mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Florida Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	4.73% 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	28.5% 200mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Florida Oranges:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 3.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.9 times more Vitamin B6 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2 times more Vitamin B2, 1.7 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Florida Oranges provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Florida Oranges:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 4.8 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 5.8 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium and 3.8 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 8.6 times more Calcium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Florida Oranges contain similar levels of Water per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.9 times more Energy, 1.7 times more Carbohydrate and 2.7 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 10 times more Sugars and 1.3 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.