Comparing Nutrients in 500 calories Valencia Oranges VS Red Potatoes

Weight per 500 calories

• Valencia Oranges: 1020g
• Red Potatoes: 714g

Raw Whole Red Potatoes have 1.4 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 Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Valencia Oranges	Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	87.4% 114g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	3.05% 2.2g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 2.07g	g per day for Men 19-50 years
Fiber	67% 25.5g	32% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Red Potatoes	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	48.2% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	93% 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	99% 398μg	32% 129μg	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	68.3% 61.4mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.3% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Red Potatoes	Recommended Dietary Allowance
Calcium	41% 408mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	106% 0.96mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	43.8% 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	24.8% 173mg	62.2% 436mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.57% 129mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	24% 881g	15.6% 578g	3700g per day for Men 19-50 years

Valencia Oranges VS Red Potatoes Nutrients Per 500 Kcal

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

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

• 500 calories of Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 3.1 times more Vitamin B9 and 8.1 times more Vitamin C than Red Potatoes.
• While 500 kcal of Raw Whole Red Potatoes contain 2.9 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• 500 calories of Red Potatoes have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Red Potatoes:

• 500 calories of Valencia Oranges have 5.7 times more Calcium and 1.5 times more Water than Red Potatoes.
• While 500 kcal of Raw Whole Red Potatoes contain 2.5 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium and 3.9 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.6 times more Omega 3 and 2.1 times more Fiber than Red Potatoes.
• While 500 kcal of Raw Whole Red Potatoes contain 1.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Red Potatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Potatoes provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 6 in 500 calories.