Comparing Nutrients in 500 calories Valencia Oranges VS Salted Baked Potatoes

Weight per 500 calories

• Valencia Oranges: 1020g
• Salted Baked Potatoes: 538g

Whole Baked Potatoes with Salt have 1.9 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Salted Baked Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Valencia Oranges	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.37% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	87.5% 114g	130g per day for Men 19-50 years
Sugars	NA	8.75% 6.34g	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	2.52% 1.83g	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	% 2.37g	g per day for Men 19-50 years
Sucrose	NA	% 2.15g	g per day for Men 19-50 years
Fiber	67% 25.5g	31% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.6% 5.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	129% 1.67mg	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	99% 398μg	37.6% 151μg	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	550% 495mg	57.3% 51.6mg	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	NA	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.96% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	41% 408mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	70.5% 0.63mg	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	11.5% 0.92mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	51% 1.18mg	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	24.8% 173mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	NA	3.9% 2.15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.6% 53.8mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	24% 881g	11% 403g	3700g per day for Men 19-50 years

Valencia Oranges VS Salted Baked Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Salted Baked Potatoes?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Salted Baked Potatoes:

• 500 calories of Valencia Oranges have 22.8 times more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.6 times more Vitamin B9 and 9.6 times more Vitamin C than Salted Baked Potatoes.
• While 500 kcal of Whole Baked Potatoes with Salt contain 2.7 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
• 500 calories of Salted Baked Potatoes have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Salted Baked Potatoes:

• 500 calories of Valencia Oranges have 5.1 times more Calcium and 2.2 times more Water than Salted Baked Potatoes.
• While 500 kcal of Whole Baked Potatoes with Salt contain 1.7 times more Copper, 6.3 times more Iron, 1.5 times more Magnesium, 5 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 3.2 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Salted Baked Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 2.3 times more Omega 3 and 2.2 times more Fiber than Salted Baked Potatoes.
• While 500 kcal of Whole Baked Potatoes with Salt contain 1.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Salted Baked Potatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Salted Baked Potatoes provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 6 in 500 calories.