Comparing Nutrients in 300 calories Potatoes VS Navel Oranges

Weight per 300 calories

• Potatoes: 390g
• Navel Oranges: 612g

Potatoes have 1.6 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Potatoes or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	52.4% 68g	59% 76.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	71.8% 52g	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	1.4% 1g	19% 13.8g	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	% 1.2g	% 12g	g per day for Men 19-50 years
Sucrose	% 0.66g	% 26.2g	g per day for Men 19-50 years
Fiber	21.5% 8.2g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	14.3% 8g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	37.2% 0.48mg	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	14.6% 58.4μg	52% 208μg	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	85.3% 76.8mg	402% 362mg	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	0.26% 0.039mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Navel Oranges	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	26.5% 0.24mg	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	39.4% 3.16mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.6mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	7.7% 0.18mg	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	31.7% 222mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	48.7% 1656mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	8.35% 309g	14.2% 526g	3700g per day for Men 19-50 years

Potatoes VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potatoes or Navel Oranges?

Lets compare vitamin content per 300 calories of Potatoes vs Navel Oranges:

• 300 calories of Potatoes have 1.6 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5, 3.6 times more Vitamin B9, 4.7 times more Vitamin C and 23.6 times more Vitamin E than Raw Whole Potatoes.
• 300 calories of Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Whole Potatoes as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potatoes vs Navel Oranges:

• 300 calories of Potatoes have 1.8 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 5.6 times more Calcium and 1.7 times more Water than Raw Whole Potatoes.
• 300 calories of Potatoes lack sufficient amounts of Calcium
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Whole Potatoes as well as Raw Navel Oranges lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potatoes have 1.4 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 16.3 times more Sugars, 13.6 times more Fructose and 1.6 times more Fiber than Raw Whole Potatoes.
• Both Potatoes and Navel Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Whole Potatoes as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.