Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Orange Peel

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Orange Peel: 516g

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

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Orange Peel?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Orange Peel	6%	2%	92%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Orange Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	99% 129g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	144% 54.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	50.5% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	69.8% 0.91mg	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	14.4% 57.5μg	38.7% 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	83% 74.7mg	779% 701mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Orange Peel	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	52.7% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	NA	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	36% 253mg	15.5% 108mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	9.37% 5.15μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	1.03% 15.5mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	12% 442g	10% 374g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Orange Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Orange Peel?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Orange Peel:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Orange Peel.
• While 500 kcal of Raw Orange Peel contain more Vitamin A, 4 times more Vitamin B2, 2.7 times more Vitamin B9 and 9.4 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Orange Peel provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Orange Peel have insufficient amounts of Vitamin B12 and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Orange Peel:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 2.3 times more Copper, 2.3 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Orange Peel.
• While 500 kcal of Raw Orange Peel contain 28.9 times more Calcium and 2.3 times more Iron than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Orange Peel contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Orange Peel lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.4 times more Protein than Orange Peel.
• While 500 kcal of Raw Orange Peel contain 5.3 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Orange Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Orange Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.