Comparing Nutrients in 500 calories Orange Peel VS Baked Red Potatoes

Weight per 500 calories

• Orange Peel: 516g
• Baked Red Potatoes: 575g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Orange Peel or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Orange Peel	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	144% 54.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	14% 7.73g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.53mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	94% 1.2mg	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	38.7% 155μg	38.8% 155μg	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	779% 701mg	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.6% 1.3mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Peel	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	83% 830mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	111% 1mg	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	51.5% 4.12mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.2% 0.99mg	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	15.5% 108mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	9.37% 5.15μg	NA	55μg per day for Men 19-50 years
Sodium	1.03% 15.5mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10% 374g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange Peel vs Baked Red Potatoes:

• Raw Orange Peel has 18.8 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 9.7 times more Vitamin C and 2.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Orange Peel.
• Both Raw Orange Peel and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Orange Peel as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Orange Peel vs Baked Red Potatoes:

• Raw Orange Peel has 16 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Copper, 1.4 times more Magnesium, 3.8 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Raw Orange Peel.
• Both Raw Orange Peel and Baked Whole Red Potatoes have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Orange Peel has 5.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Omega 3 and 1.7 times more Protein than Raw Orange Peel.
• Both Raw Orange Peel and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Orange Peel as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.