Comparing Nutrients in 1 pound Baked Russet Potatoes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Baked Russet Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	15% 431kcal	7.66% 222kcal	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	0.45% 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	1.1% 0.19g	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	75% 97g	41.5% 54g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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% 1.45g	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	% 1.68g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	21.3% 12g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Valencia 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	25.3% 0.3mg	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	38.2% 6.1mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	22% 0.29mg	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	29.5% 118μg	44.2% 177μg	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	42% 37.6mg	244% 220mg	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	2.1% 0.32mg	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 Russet Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	5.13% 205μg	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	60.7% 4.85mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	4.54% 0.1mg	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	46% 322mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.13% 338g	10.6% 392g	3700g per day for Men 19-50 years

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

• Baked Whole Russet Potatoes have 4.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 5.8 times more Vitamin C than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Raw Valencia Oranges have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole Russet Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Russet Potatoes vs Valencia Oranges:

• Baked Whole Russet Potatoes have 2.9 times more Copper, 11.9 times more Iron, 3 times more Magnesium, 9.9 times more Manganese, 4.2 times more Phosphorus, 3.1 times more Potassium and 5.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Calcium than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Russet Potatoes have 1.9 times more Energy, 1.8 times more Carbohydrate and 2.5 times more Protein than Raw Valencia Oranges.
• Both Baked Whole Russet Potatoes and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Baked Whole Russet Potatoes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.