Comparing Nutrients in 500 calories Dry Mashed Potatoes Flakes VS Oranges

Weight per 500 calories

• Dry Mashed Potatoes Flakes: 141g
• Oranges: 1064g

Dry Mashed Potatoes Flakes have 7.5 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Dry Mashed Potatoes Flakes or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	96% 125g	130g per day for Men 19-50 years
Sugars	6.55% 4.75g	137% 99g	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	1.9% 1.4g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	24.5% 9.32g	67% 25.5g	38g per day for Men 19-50 years
Protein	21% 11.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.8% 2.94mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	49% 0.64mg	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	16.2% 65μg	79.8% 319μg	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	127% 114mg	629% 566mg	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	0.28% 0.042mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Oranges	Recommended Dietary Allowance
Calcium	3.8% 38mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	53% 0.48mg	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	21.4% 1.7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	11.6% 0.27mg	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	31.5% 220mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	45.6% 1551mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	7.25% 109mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Mashed Potatoes Flakes vs Oranges:

• Dehydrated Mashed Potatoes Flakes have 1.5 times more Vitamin B1, 2.9 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 82.9 times more Vitamin A, 2.7 times more Vitamin B2, 4.9 times more Vitamin B9, 4.9 times more Vitamin C and 45.2 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Raw Oranges have similar amounts of Vitamin B5 per 500 kcal.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry Mashed Potatoes Flakes vs Oranges:

• Dehydrated Mashed Potatoes Flakes have 1.6 times more Iron, 1.5 times more Phosphorus, 3.6 times more Selenium, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 11.2 times more Calcium, 2.1 times more Copper and 99.3 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Raw Oranges have similar amounts of Magnesium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 21 times more Sugars and 2.7 times more Fiber than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.