Comparing Nutrients in 500 calories White Potatoes VS Navel Oranges

Weight per 500 calories

• White Potatoes: 725g
• Navel Oranges: 1020g

White Potatoes have 1.4 times more energy per 100g than Navel Oranges. It has low energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - White Potatoes or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Navel Oranges	7%	2%	91%

Macro Nutrients

	White Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	98% 128g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	120% 86.7g	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	3.4% 2.46g	31.7% 23g	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	% 3.84g	% 20g	g per day for Men 19-50 years
Sucrose	% 2.03g	% 43.7g	g per day for Men 19-50 years
Fiber	45.8% 17.4g	59% 22.4g	38g per day for Men 19-50 years
Protein	21.7% 12g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.72mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	62% 0.81mg	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	32.6% 130μg	86.7% 347μg	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	73.3% 66mg	670% 603mg	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	0.48% 0.072mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.66% 11.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Navel Oranges	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	44.2% 0.4mg	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	47% 3.77mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	13% 0.3mg	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	64% 449mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	86.7% 2949mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	3.95% 2.17μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.73% 116mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	16% 591g	23.7% 877g	3700g per day for Men 19-50 years

White Potatoes VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Potatoes or Navel Oranges?

Lets compare vitamin content per 500 calories of White Potatoes vs Navel Oranges:

• 500 calories of White Potatoes have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B9, 9.1 times more Vitamin C and 21.1 times more Vitamin E than Raw Whole White Potatoes.
• 500 calories of White Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Whole White Potatoes as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for White Potatoes vs Navel Oranges:

• 500 calories of White Potatoes have 2.1 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 2.6 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 6.7 times more Calcium and 1.5 times more Water than Raw Whole White Potatoes.
• 500 calories of White Potatoes lack sufficient amounts of Calcium
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Whole White Potatoes as well as Raw Navel Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Potatoes have 1.3 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 10.4 times more Sugars, 9.3 times more Fructose and 1.3 times more Fiber than Raw Whole White Potatoes.
• Both White Potatoes and Navel Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Whole White Potatoes as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.