Comparing Nutrients in 1 pound Dry Mashed Potato Granules VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry Mashed Potato Granules	Oranges with Peel	Recommended Dietary Allowance
Energy	58% 1687kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	298% 388g	54% 70.3g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 4.63g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	171% 2.05mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	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	45.4% 181μg	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	186% 168mg	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	8.16% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Oranges with Peel	Recommended Dietary Allowance
Calcium	18.6% 186mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	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	62% 4.94mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	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	159% 1111mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Mashed Potato Granules 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 Dry Mashed Potato Granules vs Oranges with Peel :

• 1 pound of Dry Mashed Potato Granules has 4.5 times more Vitamin B1, 5.1 times more Vitamin B2, 9.5 times more Vitamin B3, 9.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Vitamin C than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oranges with Peel provide similar amounts of Vitamin B5 per one pound.
• Both Granules of Dehydrated Mashed Potatoes 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 Dry Mashed Potato Granules vs Oranges with Peel :

• 1 pound of Dry Mashed Potato Granules has 1.8 times more Copper, 1.4 times more Iron, 7 times more Magnesium, 11.1 times more Phosphorus, 3.6 times more Potassium, 38.7 times more Selenium, 33.5 times more Sodium and 8.3 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.7 times more Calcium and 22.7 times more Water than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potato Granules has 5.9 times more Energy, 3.6 times more Omega 3, 5.5 times more Carbohydrate, 1.6 times more Fiber and 6.3 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Granules of Dehydrated Mashed Potatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.