Comparing Nutrients in 500 calories Valencia Oranges VS Microwaved Potatoes Skin with Salt

Weight per 500 calories

• Valencia Oranges: 1020g
• Microwaved Potatoes Skin with Salt: 379g

Microwaved Potatoes Skin with Salt have 2.7 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 Microwaved Potatoes Skin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Microwaved Potatoes Skin with Salt	13%	1%	86%

Macro Nutrients

	Valencia Oranges	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2.37% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	86.3% 112g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.5g	55% 21g	38g per day for Men 19-50 years
Protein	19% 10.6g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	143% 1.86mg	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	16% 64.4μg	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	64.4% 58mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Calcium	41% 408mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	371% 3.34mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	161% 3.7mg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	72.4% 2462mg	3400mg per day for Men 19-50 years
Selenium	NA	3.44% 1.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63.6% 955mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	24% 881g	6.5% 241g	3700g per day for Men 19-50 years

Valencia Oranges VS Microwaved Potatoes Skin With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Microwaved Potatoes Skin with Salt?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Microwaved Potatoes Skin with Salt:

• 500 calories of Valencia Oranges have more Vitamin A, 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 6.2 times more Vitamin B9 and 8.5 times more Vitamin C than Microwaved Potatoes Skin with Salt.
• While 500 kcal of Microwaved Potatoes Skin with Salt contain 3 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Microwaved Potatoes Skin with Salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Microwaved Potatoes Skin with Salt:

• 500 calories of Valencia Oranges have 2.3 times more Calcium and 3.7 times more Water than Microwaved Potatoes Skin with Salt.
• While 500 kcal of Microwaved Potatoes Skin with Salt contain 8.8 times more Copper, 24.5 times more Iron, 1.4 times more Magnesium, 15.8 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 4.3 times more Omega 3 and 1.2 times more Fiber than Microwaved Potatoes Skin with Salt.
• While 500 kcal of Microwaved Potatoes Skin with Salt contain 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Microwaved Potatoes Skin with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 6 in 500 calories.